Sphinx Pose
Sphinx pose is the introductory position in the McKenzie Method extension protocol. McKenzie evidence shows extension-bias exercises help 50-70 percent of acute discogenic low-back pain cases whose symptoms centralise with extension (the response depends on remaining disc integrity). Crucially, sphinx is gentler than full press-ups and tolerated by people who cannot yet do the full prone extension.
Illustration · follow the steps below for the actual technique
How to do it
- 1
Lie face-down on the floor, legs extended behind you
Prone start
- 2
Place your forearms on the floor, elbows directly under shoulders
Elbows under shoulders
- 3
Press your forearms down and gently lift your chest
Lift through chest
- 4
Keep your hips and pelvis on the floor
Hips stay down
- 5
Hold 45 seconds. Breathe slowly. Lower if you feel any pinching
Breathe and lift
The evidence
Sphinx pose is the introductory position in the McKenzie Method extension protocol. McKenzie evidence shows extension-bias exercises help 50-70 percent of acute discogenic low-back pain cases whose symptoms centralise with extension (the response depends on remaining disc integrity). Crucially, sphinx is gentler than full press-ups and tolerated by people who cannot yet do the full prone extension.
Citation: Long A, Donelson R, Fung T (2004). Does it matter which exercise? Randomized control trial of exercise for low back pain. Spine · DOI: 10.1097/01.brs.0000148464.17008.60