Lumbar Extension in Lying

The Lumbar Extension in Lying exercise is aiming to improve the range of movement of your lower back. This exercise is also called the ‘Cobra’.

Start by lying on your belly on the floor, with your hands placed near your shoulders.

From here, whilst keeping your hips in contact with the floor, push using your hands so that your chest comes up off the floor. It should create an arch in your back. Go up as far as you are comfortable and at the end of your range, slowly return to the start position.

As you complete more repetitions you may find that you can go up further and extend your arms fully. Aim to complete the reps and sets as suggested in your rehab programme.

If you find this exercise too difficult putting one or two pillows underneath your hips may help things.

If you find this movement too easy, at the top of the movement, you can pause for a second or two, and let out a big breath. This will help you gain even further range of movement.

If you found this exercise helpful, there are a number of other lower back mobility exercises available on our channel.