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Countertop Lumbar Distraction

BeginnerstretchTier T2

You stand facing a sturdy countertop with both palms flat on it and your arms straight. You let your lower back unload by leaning your weight into your hands.

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
  • Works at the gym

Home Options

  • table or counter

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing a fixed, sturdy countertop at about waist height on a flat, clear floor, and place both palms flat on it with the fingers spread forward and the arms straight.
  • Hold nothing; the only supports are the countertop under your palms and the floor under your feet.
  1. A man standing tall in profile facing a waist-high counter, both palms flat on its top, arms straight, feet planted.

    Step 1 of 3

    Stand facing a stable countertop with both palms flat on it, fingers spread forward, and your arms straight. Keep your weight on your feet.

  2. The same man at the same counter, knees softly bent and pelvis dropped low while his straight arms press into his flat palms to carry part of his weight.

    Step 2 of 3

    Press gently down through your arms to lift your torso a little while relaxing your legs. Let your knees bend softly so gravity draws your lower body down and your pelvis hangs. Hold, with a gentle pelvis wiggle.

  3. A man standing tall in profile facing a waist-high counter, both palms flat on its top, arms straight, feet planted.

    Step 3 of 3

    Stand facing a stable countertop with both palms flat on it, fingers spread forward, and your arms straight. Keep your weight on your feet.

Safety Information

Use a fixed, sturdy countertop that can bear downward pressure through both arms, and stand on a flat, clear floor. Keep the lift gentle and stay within a comfortable range. If you have a back, hip, knee, shoulder or wrist problem, or any condition that makes bearing weight through the arms or relaxing the spine difficult, ask a physical therapist or physician before attempting this exercise; stop if it causes pain. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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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.