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Static Extension Position (Prone on Elbows)
A prone exercise that reverses thoracic kyphosis and activates the posterior chain by using a sustained extension position on the elbows. It counteracts the flexion posture that accumulates from sitting and screen time.
Static Extension Position (Prone on Elbows)
Duration
2 min
Hold
120s
Sets
1
How to do it
- 1
Lie face down and prop yourself up on your elbows, placed directly under your shoulders.
- 2
Let your hips remain on the floor so your lower back arches naturally.
- 3
Relax your glutes and lower back, let the position do the work passively.
- 4
Keep your neck long and your shoulders away from your ears.
- 5
Hold for 1 to 2 minutes, breathing normally.
Benefits
- Passively reverses thoracic and lumbar flexion posture
- Opens the anterior hip and restores lumbar curve
- Activates the spinal extensors without loading the spine in compression
Common mistakes
- Actively squeezing the glutes, this should be fully passive
- Placing elbows too far forward, which reduces the extension effect
- Craning the neck upward or letting the head hang down
Target areas
upper backlower backhips
Good for
desk workersseniorsgentleevening
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