3 Months Prone Exercise

3 Months Prone Exercise: This is called the three-month position.

You're laying on your belly with your arms out at 90 degrees or a little elevated and you're pressing your elbows into the ground and your pubic bone is touching the ground. Your traps are relaxed as you are breathing into your belly.

I'm filling up the whole belly including the front of the pubic bone, the sacrum the side areas and I'm exhaling trying to maintain that tension and that expansion as I drive and press through those elbows.

Now the movement doesn't look like much but I'm staying active and I'm focusing on my breath as I inhale and as I exhale my forehead is resting on a towel or the ground. You can lift your head up through your 3rd or 4th thoracic vertebrae, keeping your chin tucked and your spine long. Hold this position as you continue to breathe into the diaphragm keeping the core active.

3 pillar base of support is created by the elbows and pubic symphysis.

Results not guaranteed and may vary.

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Dr. Thom Green and Dr. Sarah Green
Elmira Family Chiropractic
25 Industrial Dr. Unit 1B,
Elmira ON, Canada
N3B 3K3
519-669-5571
http://www.elmirafc.com