Press-Up (Gentle Back Extension)

A gentle backward bend many backs find relieving.

Press-Up (Gentle Back Extension) exercise illustration

What it helps

A gentle backward bend that many backs find relieving, easing pressure and restoring comfortable extension.

How to do it

  1. Lie on your stomach with your hands flat under your shoulders.
  2. Slowly press your chest up, letting your hips and low back stay relaxed.
  3. Rise only as far as is comfortable, then lower back down.

Tips

  • Keep your hips on the floor.
  • Go only into a comfortable range — ease off if it does not feel right for your back.

Commonly done as hold 1–2s sets of 8–10, daily.

Where this appears in recovery

Press-Up (Gentle Back Extension) is part of 4 recovery programs, typically in the phase 1 and phase 2 stage. Each program shows how it fits alongside the other movements:

All exercise guides · Condition guides · Recovery education

These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.