Please consult with your Physician before beginning
this or any other exercise program.
Back Extension (cobra)
Lie facedown on the floor with your palms near your chest. Lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together. Hold for 2 counts and then lower back down. Repeat 8 to 10 times. For a more difficult exercise, try lifting your thighs and hips off the floor.
Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs several inches off the floor. Hold for two to five seconds and lower back down to complete one. Do three sets of 12.