Prone Strengthening Progression

1. Arm lift Lie on stomach with towel roll under forehead and pillow under stomach/hips if needed. Place one or both arms over head comfortably with thumb pointing up toward the ceiling. Lift one arm up toward the ceiling. Slowly lower.

Hold each repetition seconds. Do repetitions times per day.

Progression:  Raise both arms at once

2. Leg lift Lie on stomach with towel roll under forehead and pillow under stomach/hips if needed. Lift one leg up toward the ceiling. Keep knee straight and front of the pelvis down as you lift. Slowly lower.

Hold each repetition seconds. Do repetitions times per day.

3. Opposite arm and leg lift Lie on stomach with towel roll under forehead and pillow under stomach/hips if needed. Place arms over head with thumbs pointing up toward the ceiling. Slowly lift one arm and the opposite leg toward the ceiling. Slowly lower.

Hold each repetition seconds. Do repetitions times per day.

Continued X22930 (12/2019) ©AAHC Osteoporosis Program Prone Strengthening, Page 2

4. Trunk lift Lie on stomach with towel roll under forehead and pillow under stomach/hips if needed. Place arms at side and squeeze shoulder blades down and in toward spine. Lift head, shoulders and entire upper body off the surface. Keep chin tucked as you lift. Slowly lower.

Hold each repetition seconds. Do repetitions times per day.

Progression:  Lift both legs

5. “W” exercise Lie on stomach with towel roll under forehead and pillow under stomach/hips if needed. Place arms in “W” position with shoulders relaxed (not hunched up). Lift both arms up toward ceiling while pinching shoulder blades together. Forehead stays down on towel roll. Slowly lower.

Hold each repetition seconds. Do repetitions times per day.

6. Money exercise Lie on stomach with towel roll under forehead and pillow under stomach/hips if needed. Place arms straight out to sides at shoulder level with thumbs pointing up toward ceiling. Lift arms toward the ceiling while pinching shoulder blades together. Forehead stays down on towel roll. Slowly lower.

Hold each repetition seconds.

Do repetitions times per day.

The information presented is intended for general information and educational purposes. It is not intended to replace the advice of your health care provider. X22930 (12/2019) ©AAHC Osteoporosis Program Contact your health care provider if you believe you have a health problem.