Prone (Lying Face-Down) Back Extensions

Exercise Mat Back Back: Lower Core Neck Trapezius: Middle Trapezius: Upper

This exercise helps to strengthen the back & neck, helping to give you straight, upright posture.


  1. Lie face-down on an exercise mat, hand on your lower back, palms facing up.

  2. Keep your legs on the mat throughout the exercise. Squeeze your buttocks then lift your upper body 2-3 cm (approx. 1 inch) off the mat. Hold for 3-5 seconds then lower yourself back down gently. Repeat 10 - 12 times, rest, then repeat the exercise sequence as desired. can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision.