Low Back
Prone Press-Up (McKenzie)
Repeated gentle extension from a face-down position often used for disc-related back pain.
- Extension
- Disc care
Standard dose
- Sets
- 2–3
- Reps / hold
- 8–10
Watch on YouTubeForm cues
- Stop if pain radiates farther down a leg
How to do it
Follow the steps in order. Move in a comfortable range unless your provider said otherwise.
- Lie face down with hands under the shoulders.
- Press the upper body up while hips stay on the floor as able.
- Keep elbows soft; go only as high as comfortable.
- Lower and repeat in a smooth rhythm.