Romford & Ilford Family Chiropractic Ltd 313 High Road, Chadwell Heath, Romford, Essex, RM6 6AX Website: www.chiropracticcare.co.uk Email: [email protected] Tel: 0208 252 1010 Lumber Extension (dorsal raise, cobra) Step 1 Lying in the prone position (face down) with arms under head or by the sides keep the stomach tight and raise one leg off the floor 3040 cm, hold for 810 seconds then repeat with the opposite leg. Begin with 30 degree lift from the floor then 70 degrees Step 2 Lying in the prone position (face down) with arms by the side of the head keep the stomach tight and raise the upper body floor 3040 cm, hold for 810 seconds then bring the hands out to the side of the head. Step 3 From the hands to the side progress to hands out in front in ‘superman’ position, hold for 810 seconds then repeat 23 times Step 4 From the hands to the side progress to hands behind the back keeping head back to keep neck curve, hold for 810 seconds then repeat 23 times