# Prone Press-Up Stretch | FREE 4K Videos | 321 STRONG

> The prone press-up is the foundation of the McKenzie extension protocol, which is one of the most extensively studied and validated approaches for disc-related lower back pain. When intervertebral discs bulge or herniate, the disc material typically migrates posteriorly, pressing on the spinal nerves and producing pain that can radiate into the buttock and leg. Spinal extension through the press-up creates a biomechanical pumping effect that encourages the disc material to migrate back toward the center of the disc, reducing the pressure on the neural structures. At the same time, the position stretches the psoas major, iliacus, and rectus abdominis, which are the anterior muscles whose chronic shortening contributes to the spinal compression that aggravates disc pathology. For anyone whose lower back pain centralizes or decreases with gentle backward bending, the prone press-up is the single most important movement in their recovery program.

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# Prone Press-Up Stretch
  Cobra-style lower-back extension to decompress the lumbar spine. 

       
                    
## About This Video
  The prone press-up is the foundation of the McKenzie extension protocol, which is one of the most extensively studied and validated approaches for disc-related lower back pain. When intervertebral discs bulge or herniate, the disc material typically migrates posteriorly, pressing on the spinal nerves and producing pain that can radiate into the buttock and leg. Spinal extension through the press-up creates a biomechanical pumping effect that encourages the disc material to migrate back toward the center of the disc, reducing the pressure on the neural structures. At the same time, the position stretches the psoas major, iliacus, and rectus abdominis, which are the anterior muscles whose chronic shortening contributes to the spinal compression that aggravates disc pathology. For anyone whose lower back pain centralizes or decreases with gentle backward bending, the prone press-up is the single most important movement in their recovery program. 

  
### How to Perform This Technique
    1  Lay down on your belly, bringing your hands to shoulder height.

   2  Make yourself nice and tall — press into the stretch. Notice your shoulders are back and down, and your gaze is slightly up and forward. Your chin is not tucked in — it's away from your chest.

   3  If you feel like it helps a little more, bring your hands a few inches forward, then pull your elbows in before inhaling.

   4  Exhale as you press up into the stretch position.

   5  Make sure your toes are untucked and your shoulders are back and down. Your legs should be engaged — this is not a passive motion.

   6  Your entire body should engage as you lift your chest and gaze up into the stretch.

   7  Relax completely as you go back to your resting position.

    
### Benefits
      Applies the McKenzie extension protocol — the most studied approach for disc-related lower back pain — encouraging displaced disc material back toward center     Stretches the psoas major, iliacus, and rectus abdominis (the deep hip and belly muscles) that chronic sitting shortens and compresses     Restores the natural lumbar curve so your spine feels decompressed and upright when you stand up after the set     Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body. 

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#### Video Details
   Duration: 1:05   Quality: 4K (2160p)   Level: All Levels      
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