← Library
Foundationintermediate
Sustained Lumbar Extension
A sustained back-extension hold that builds the endurance of the spinal erectors — the muscle group most consistently shown to improve posture and reduce back pain in osteoporosis.
Try AI form review free for 14 days
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2
- Reps
- 5–8
- Intensity
- Hold 3–5 s
- Rest
- 30–45 s
Per UK Consensus: repeat 3–5×, hold 3–5 s, at least twice weekly.
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Lie face-down, hands by your sides or under the forehead, gentle pelvic press.
Do this
- Lift the chest and upper back, leading with the breastbone
- Keep the neck long and gaze down
- Hold the position and breathe
Avoid this
- Throwing the head back
- Jerking up quickly
Safety
Extension is encouraged in osteoporosis; flexion is not. Keep it smooth and pain-free.
Progress or regress
Make it easier
Make it harder
No progressions are listed here. Ask your clinician about adaptations.