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For a Back Stretch, Try the Elbow Press

The elbow press is a type of stretching exercise that bends the back backward, in an extension. To do an elbow press:

  • Lie on your stomach on the floor. Keep the tops of your feet flat against the floor and slightly apart.

  • Take a few deep breaths to help you relax and feel comfortable.

  • Keeping your forearms and elbows close to your sides, press yourself up with your forearms. Keep your elbows bent and your forearms and hands on the floor.

  • Press your chest, neck, and head up while your buttocks, belly, and hips remain on the floor, relaxed. Hold this position for at least 15 to 30 seconds.

  • Lower yourself slowly back to the floor. 

  • Repeat this exercise 2 or 3 times. 

  • If you experience any pain in the lower back, stop the exercise and talk to your healthcare provider. 

Online Medical Reviewer: Bellendir, Trina, MSPT, CLT
Online Medical Reviewer: Joseph, Thomas,N., MD
Date Last Reviewed: 1/1/2018
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