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Back · Mobility

Sphinx: Lumbar Extension Hold

Sphinx, lumbar extension hold, 3 sets, hold for 30 seconds

Illustration of the Sphinx: Lumbar Extension Hold exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds

Description: Lie on your stomach with elbows bent under the shoulders, then gently lift the chest by opening the thorax to extend the lumbar spine without forcing. Maintain this controlled extension position for 30 seconds.

Tips: Keep the spine neutral at the start and avoid any pain or excessive compression in the lower back. Breathe calmly and do not hold your breath.

Progression: When comfortable, gradually increase the hold duration in 10-second increments.

At a glance

Goal
Mobility
Level
Beginner
Equipment
mat
Starting position
Lying on the stomach with elbows bent under shoulders
Clinical goal
Improve lumbar mobility
Also known as
lumbar extension sphinx, sphinx hold, lower back extension

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.