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Exercise handout — move better, feel better.
Prone Lying (Stomach Lying)
Simply lying on your stomach can help some types of back pain, especially disc-related issues. This is the first step in the McKenzie extension progression.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
none
Home Options
- bodyweight
No equipment? Try: Pillow under hips if needed
Dosage
2
Sets
180 sec
Reps / Time
60 sec
Rest
hold 1-5 minutes
Tempo
Step-by-Step Guide
Set up
- Lie face down on a firm surface
- Use a mat or carpet for comfort
- Arms can rest by your sides or folded under your forehead
- Turn head to whichever side is comfortable
Step 1 of 6
Lower yourself onto your stomach
Step 2 of 6
Let your entire body relax
Step 3 of 6
Breathe normally
Step 4 of 6
Stay in position for 1-5 minutes
Step 5 of 6
If comfortable, stay longer
Step 6 of 6
Roll to your side to get up
Breathing
- Breathe naturally
- Feel belly push into floor
Form Cues
- Let gravity work
- Completely relax your back muscles
- Breathe into your belly against the floor
- If it feels better, stay longer
Common Mistakes to Avoid
- Tensing up
- Getting up too quickly
- Forcing position if painful
Safety Information
Avoid if spinal stenosis (extension-intolerant). Stop if leg pain worsens or spreads further down leg.
Progressions
Progress to prone on elbows when ready
Regressions
Place pillow under hips if flat is uncomfortable
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.