Prone Extension

AREAS INVOLVED: Shoulder girdle, Back, Glutes, Hamstrings

Prone Extension

Lie facedown with arms extended over your head on the floor.

Exhale as you slowly lift left arm and right leg 6 to 12 inches off the floor. Hold for ten seconds.

Gently increase the stretch until more tension is felt, hold for ten seconds.

Look ahead and down at floor, so that head and neck remain neutral. Breathe normally.

Lower arm and leg and repeat with opposite limbs.

©2005 LACoFD

Fitness Manual Table of Contents
  • Stretching & Flexibility Chapter
  • Strength Training Chapter
  • Stretch Examples Chapter
  • Acknowledgements
  • Appendices