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Prone double reach, illustrated in 3 steps
Lie on your front with arms reaching forwards. Keep your neck long.

Back, Hips

Prone double reach

A simple move for your back and hips, done on the floor. About 30 seconds.

Position
On the floor
Equipment
None
Time
About 30 seconds
Works
back and hips

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How to do prone double reach

  1. Set

    Lie on your front with arms reaching forwards. Keep your neck long.

  2. 1

    Lift both arms and both straight legs a small distance together.

  3. 2

    Keep the lift low. Do not look up or force your lower back.

  4. 3

    Lower your arms and legs to the floor slowly.

Take care. Use a comfortable range. Stop if you feel pain, dizziness, or loss of control.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration adapted from Everkinetic / Workout Guide by Bryl Lim, shared under CC BY-SA 4.0.