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Romford & Ilford Family Chiropractic Ltd
313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: [email protected] Tel: 0208 252 1010
Lumber Extension (dorsal raise, cobra)
Step 1 Lying in the prone position (face down) with arms under head or by the sides keep the stomach tight and raise one leg off the floor 30-‐40 cm, hold for 8-‐10 seconds then repeat with the opposite leg. Begin with 30 degree lift from the floor then 70 degrees
Step 2 Lying in the prone position (face down) with arms by the side of the head keep the stomach tight and raise the upper body floor 30-‐40 cm, hold for 8-‐10 seconds then bring the hands out to the side of the head.
Step 3 From the hands to the side progress to hands out in front in ‘superman’ position, hold for 8-‐10 seconds then repeat 2-‐3 times
Step 4 From the hands to the side progress to hands behind the back keeping head back to keep neck curve, hold for 8-‐10 seconds then repeat 2-‐3 times
