Mine Safety and Health Administration (MSHA) - Interactive Training - Material Handling Safety -Extension Exercises 1 and 2

U.S. DOL, MSHA, National Mine Health and Safety Academy

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Extension Exercises 1 and 2

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Manual Handling of Materials: Low-Back Injuries – Prevention and Recovery (continued)

Exercises for Back Care
Extension

Extension Exercise 1 (illustration shows person relaxing on their stomach)

Extension Exercise 2 (illustration shows person performing the exercise)

Extension Exercise 1

Lie on your stomach on the floor, arms at your side and head turned to one side. Now make a conscious effort to relax the muscles in your low back. This position should be done before you begin each exercise session. Hold for a few minutes.

Extension Exercise 2

Starting position, as for previous exercise. Put your elbows under your shoulders and support your upper body on your forearms. Should you notice a reduction in pain, then hold the position for a while, anywhere from about ten seconds to about five minutes as comfort allows. Some people prefer multiple brief repetitions. If pain increases then discontinue. If this exercise has been successful in decreasing your pain, then move on to the next exercise.