Overview

McKenzie Press-Up (麦肯齐伸展) is a beginner-level Mobility exercise targeting the Lower Back. Perform 10 repetitions.

How to Perform

1. Lie face down with hands by your shoulders.
2. Press your upper body up, straightening your arms while keeping your hips firmly on the floor.
3. Hold briefly at the top, then lower slowly.
4. Developed by physiotherapist Robin McKenzie, this exercise helps centralize disc-related pain.
5. Start gently and increase range gradually.

中文说明

俯卧，双手放在肩旁。撑起上身伸直手臂，保持臀部牢牢贴地。在顶端短暂保持后缓慢放下。由物理治疗师麦肯齐创立，帮助集中化椎间盘相关的疼痛。从温和开始逐渐增大幅度。

Target Muscles

• Lower Back

Benefits

• Relieves lower back tension and pain
• Enhances spinal mobility and range of motion
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Stop if pain radiates further into your legs
• Consult a physiotherapist if unsure

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Coulombe BJ, et al. Core Stability Exercise Versus General Exercise for Chronic Low Back Pain. J Athl Train. 2017;52(1):71-72. doi:10.4085/1062-6050-51.11.16
2. Searle A, et al. Exercise interventions for the treatment of chronic low back pain: a systematic review and meta-analysis of randomised controlled trials. Clin Rehabil. 2015;29(12):1155-1167. doi:10.1177/0269215515570379