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Back · Mobility

Lumbar mobilization in quadruped: flexion and extension

Lumbar flexion/extension mobilization in quadruped, 3 sets, 10 repetitions

Illustration of the Lumbar mobilization in quadruped: flexion and extension exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Get on all fours, hands under shoulders and knees under hips, keeping the spine in a neutral position. Inhale while slowly rounding the spine downward, vertebra by vertebra, flexing the trunk while maintaining the pelvis stable. Exhale while gently unrolling the spine to return to the starting position.

Tips: Perform the movement slowly and with control to mobilize each lumbar segment effectively. Keep your gaze toward the floor during flexion to avoid tension in the neck.

Progression: Gradually increase the number of repetitions or slow down the movement to improve lumbar mobility.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none, mat
Starting position
Quadruped position, neutral back
Clinical goal
Improve lumbar spine mobility
Also known as
lumbar flexion-extension in quadruped, lower back mobilization in quadruped, quadruped lumbar rolling

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.