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Back · Mobility

Prone Incline Sphinx for Lumbar Mobility

Inclined prone sphinx, 3 sets, 8 repetitions, progressive back extension

Illustration of the Prone Incline Sphinx for Lumbar Mobility exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Lie on your stomach with forearms on the ground under the shoulders, maintaining a neutral spine position. Inhale as you gently lift the chest, opening the thorax, and gradually extend the lower back without forcing or compressing. Slowly return to the starting position while controlling the movement.

Tips: Keep the shoulders away from the ears and avoid excessive arching of the lower back. Focus on a gentle, controlled extension to improve lumbar mobility.

Progression: Gradually increase the duration of holding the top position up to 10 seconds as the movement becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
mat
Starting position
Prone on the stomach with forearms on the ground
Clinical goal
Improve lumbar region mobility
Also known as
lumbar extension sphinx, progressive back extension, lumbar mobility sphinx

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.