The sphinx exercise is a gentle back extension movement that targets the spine and helps improve flexibility and mobility in the lower back. It is performed lying face down, lifting the chest off the ground while keeping the forearms and toes on the floor.
Also Works
GlutesHamstrings
How to Perform
1
Lie face down on the ground with your forearms flat on the floor, elbows directly under your shoulders.
2
Engage your core and lift your chest off the ground, keeping your forearms and toes on the floor.
3
Hold this position for a few seconds, making sure to keep your neck in a neutral position.
4
Slowly lower your chest back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Keep your elbows directly under your shoulders and your forearms parallel to each other on the floor.
•Engage your glutes gently to protect the lumbar spine from excessive Hyperextension.
•Breathe steadily and hold the position for 15-30 seconds rather than rushing through reps.
Common Mistakes
•Placing the elbows too far forward, which reduces the Back Extension and turns it into a plank variation.
•Cranking the neck back to look at the ceiling, which compresses the cervical spine.
•Pushing up too high with the arms, turning it into a cobra or upward dog with excessive lumbar extension.