Passive extensions are also known as a “McKenzie” exercises and are generally thought of as ‘first aid for a sore back’. Passive extensions or McKenzie exercises are named after Robin McKenzie a NZ physiotherapist who developed the McKenzie Method. This is a system of diagnosis and treatment for spinal and extremity musculoskeletal disorders.
If you are in acute low back pain, passive extensions are often the first exercise you should try to decrease your pain. They also help to restore your lumbar extension range and reduce muscle spasm. For more tips and suggestions if you have acute back pain go to this recent Physio on a Roll instagram story
I also encourage rage all my clients over 40 years of age to consider doing 1 set of 10 passive extension exercises each day as a preventative exercise.
- Face down on the floor with arms bent, hands placed near the shoulders as shown.
- Feet are hip-width apart.
- Draw your shoulder blades down and back.
- Breathe in and as you breathe out, push into your hands and lift your upper body off the floor, resting on your forearms or fully extending the elbows as shown (see tips).
- Your hips and lower body stay on the floor (I like to think of hips as being “glued to the floor).
- Breathe in as you lower.
- Repeat x10.
- Don’t push into pain. Stop short of it, and your range will improve over time.
- All backs differ in their flexibility. You may not fully extend your elbows but instead only get to your forearms or somewhere in between.
- Keep your bottom relaxed.
- Shoulders should not creep up to the ears.
- Tuck your chin a little.
- Do hourly (only x10 each time) as needed to settle acute back pain.