Week 107: Prone Alternating Leg Extension
- Keep It Moving PT & Wellness
- Sep 22
- 2 min read
It's September, which means heading back into the classroom for lots of us, so this month's theme is Back to School! Which means back to mobility and activation drills to combat all that sitting. Humans aren’t meant to sit, yet we’re forced to. This September, we'll be providing tools to combat the obligatory numb butt and neck ache.
Exercise: Prone Alternating Leg Extension
Purpose: To target activation and strengthening of the lumbar spine erectors, multifidi, and glutes
Who It's For: Students, teachers, custodians, parents, paras, tutors and everyone else who helps shape the minds of the future!
Why We Love It: It brings attention to areas that are often stretched and rolled but never actually strengthened!
Procedure:
Lay on your stomach with your forehead resting on a towel or something soft. If your low back is sensitive, place a flat pillow under your belly and above your pelvis
Place your hands overhead
Exhale to drive tension in and brace your core
Lift up one leg towards the ceiling without losing core bracing or letting your back arch. You should primarily feel your core, back muscles and glutes working.
Hold for 2 seconds
Repeat on the other side
Repeat 6-8 times on each side
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
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