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Back · Mobility

Rounded back / hollow back with elastic

Rounded/hollow back with elastic, 3 sets, 10 repetitions

Illustration of the Rounded back / hollow back with elastic exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: In a standing or seated position, place an elastic band around your waist. From a neutral spine and stable pelvis, slowly perform a rounding of the back by contracting the abdominal muscles, then a hollow back by mobilizing the lumbar region. Ensure control of the pelvis and trunk throughout the movement without compensating.

Tips: Keep the core engaged to protect the lower back. Perform the movement slowly to feel the lumbar mobility clearly. Breathe regularly without holding your breath.

Progression: Gradually increase the resistance of the elastic band or the number of repetitions as the movement becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
elastic band
Starting position
Standing or seated, neutral spine, stable pelvis
Clinical goal
Improve lumbar mobility and trunk stability
Also known as
lumbar mobilization with elastic, back flexion-extension with elastic band

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.