Sphinx & Prone Hip Extension (Restore Lumbar Curve)

strengthenlumbar

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Lie prone and prop onto the forearms in the sphinx position to extend the lumbar spine.
Hold a comfortable extension and breathe.
Progress to prone single-leg hip extension: lift one straight leg ~10 degrees, keeping the pelvis down.
Alternate legs; also actively practice leaning back through the day.

Form cues

Lift the leg, not the lower back, to bias the erectors
Keep extension gentle and pain-free

Dosage

Sphinx hold 2 min/day; leg lifts 10 reps each side

Muscles worked

abdominals — anatomical illustration — abdominalsAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

hamstrings — anatomical illustration — hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

glutes — anatomical illustration — glutesAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

erector spinae — anatomical illustration — erector spinaeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

iliopsoas — anatomical illustration — iliopsoasAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

rectus femoris — anatomical illustration — rectus femorisAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: abdominals, hamstrings, glutes

Strengthens: erector spinae, iliopsoas, rectus femoris

Target muscles

Abdominals Hamstrings Glutes Erector Spinae Iliopsoas Rectus Femoris

Abdominal Trunk Curl Thera-Band Kicks (Dynamic Reflexive Stabilization)Isometric Neck Flexion Rhomboid Squeeze & Pectoral Stretch Supine Knee Hug & Posterior Pelvic Tilt Scapular Depression (Elevated Shoulder)

Reference: Postural Correction (Johnson) p.102-103