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Exercise handout — move better, feel better.

Back

Prone on Elbows

BeginnerMobilityTier T0

Prop yourself up on your elbows while lying on your stomach. This gentle extension often helps centralize disc-related leg pain.

Targets: Lumbar Spine

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

Dosage

3

Sets

60 sec

Reps / Time

30 sec

Rest

hold 30-90 seconds

Tempo

Step-by-Step Guide

Set up

  • Start lying flat on your stomach
  • Position your elbows directly under your shoulders
  • Forearms flat on floor, parallel to each other

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Press through your forearms to lift your chest

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Keep your hips and pelvis on the floor

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Let your low back relax and sag

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Hold position while breathing normally

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    If it feels good, stay longer

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Lower back down gently

Breathing

  • Breathe normally
  • Let belly relax

Form Cues

  • Keep hips down
  • Let your back relax into the arch
  • Breathe normally
  • Shoulders away from ears

Common Mistakes to Avoid

  • Lifting hips off floor
  • Tensing back muscles
  • Holding breath
  • Staying too long initially

Safety Information

Avoid with spinal stenosis or spondylolisthesis. Stop if leg symptoms worsen.

Progressions

Progress to prone press-ups when comfortable

Prone Press-Ups (McKenzie Press-Up)Beginner

Regressions

Return to flat prone lying if too intense

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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.