Back exercises to relieve tension (McKenzie)

Objective:
To increase mobility in the back and reduce pain in the back and legs.

What to do:
Starting position:
Lying on your stomach, with your hands at chest height, with a shoulder width gap between them. The upper body rests against the mat.

Final position:
See the picture. Press your hands against the mat so that your upper body is raised off the floor without using your back muscles.

NOTE:
• Your hips must remain on the mat.
• This movement must only be carried out if there is no pain in your leg.
• Repeat 10 times.
• Carry out this movement several times a day if it eases pain and increases mobility.