- Position thighs prone on large pad and lower legs under padded
brace. Place hands behind neck or to sides of head.
- Raise upper body until hips and waist are fully extended.
Lower body by bending hips and waist until fully flexed. Repeat.
- Adjust lower leg brace so pressure is evenly distributed
on thigh pad. Do not pause or bounce at bottom of lift. Do not
lower weight beyond mild stretch throughout hamstrings and low
back. Full range of motion will vary from person to person. Certain
individuals may need to keep their neck in neutral position with
space between their chin and sternum. If hands are positioned
behind head, neck extensors act as stabilizers:
- Movement can be made easier by crossing arms on chest. See
During Waist Exercises.
- Begin with body weight and add additional weight gradually
to allow lower back adequate adaptation.
Exercise can be made more challenging by using additional weight
or positioning hands further up on head, or even overhead.