Sphinx Pose
By Oliver Wakefield-SmithLast reviewed 2026-06-201 primary source cited→ AboutSphinx pose is the introductory position in the McKenzie Method extension protocol. Extension-bias exercises are for the subgroup whose symptoms centralise (move up toward the spine) with extension, not for everyone with back pain; the centralisation response is itself the test of whether they apply to you. 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. Extension-bias exercises are for the subgroup whose symptoms centralise (move up toward the spine) with extension, not for everyone with back pain; the centralisation response is itself the test of whether they apply to you. 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