The sphinx stretch, also called the McKenzie prone-on-elbows extension, is a gentle way to improve low back extension tolerance and reduce sciatica or disc-related symptoms. This is often used early in care to calm irritation and restore motion without forcing the spine.

How to Perform It:

• Lie on your stomach with your elbows positioned under your shoulders

• Gently lift your chest while keeping your hips on the floor

• Allow the low back to extend comfortably

• Keep your shoulders relaxed and breathe normally

• Hold briefly, then lower slowly

Common Mistakes to Avoid:

• Forcing into sharp pain

• Shrugging the shoulders

• Overextending the neck

• Holding your breath

Recommended Dosage:

• 10–15 reps or 20–30 second holds

• 1–2 sets as needed

This exercise is part of the movement-based approach we take at Mountain Movement Chiropractic in Spearfish, SD. If you’re a patient of Dr. Zach Hansen, use this as directed in your care plan to support healthier extension and long-term low back function.