I hear it frequently…this is an exercise?!
Sure, if it fulfills the purpose of making one more mobile, more resilient and more awesome!
This position is called prone lying and just means that you are lying face down.
For people with back pain, this has been referred to as the rescue position.
This position can be highly effective in reducing back or leg pain in 49-64% of people with symptoms.
Is it for everyone?
No..of course not. There is not a single exercise that is beneficial for 100% of the population that has pain, but there are patterns.
If your pain worsens with sitting, bending or twisting then this may be beneficial.
If your symptoms worsen withstanding or walking, this position may not work well for your symptoms.
Some things to note:
1. If you get into this position and your symptoms move further away from your spine…no good and you should stop and seek a full evaluation
2. If your symptoms move closer to your spine, you should pick up the book “Treat Your Own Back”.
This is a higher level exercise in order to increase power output and increase strength specific to this type of movement. There may be carry-over to jumping or lifting objects to shoulder height.
This exercise works many of the muscles of the body with an emphasis on the posterior chain.
You’ll see my heels leave the ground, which works the calf muscles. The knees go from bent to straightened, which work the quadriceps. The hip moves from closed to open, which works the glutes/hamstrings. The muscles of the back work to maintain positions and keep the spine from slouching. The arm and shoulder muscles work to pull the weight and hold the weight on the shoulders.
You can see that as the weight gets heavier that the technique breaks down. This is similar to everyday scenarios. For instance, if you have the strength to stand up from a chair without your arms over 10 times, we could work on technique, but if you can’t do one then your body will try to find the most convenient way to make it happen…even if the technique is not the best.
Any questions comment below.
Life has been busy and I haven’t posted in a couple of weeks.
I’m working on creating a professional ethics course for physical therapists.
In the meantime between typical content, here’s a video of me doing some basic barbell rows and explaining the difference regarding ROM and posture during the movement.
Everyone that has the mobility to perform a clean and press can do this at home with little equipment.
Here’s a quick refresher for those that have done it and if you have questions…comment below.