Using Prone Body Position to strengthen the Back Fascia Lines

Prone position, Breast Stroke Prep

Do you teach prone position exercises? Do your clients like them?

Most of my clients moan when I ask them to flip onto their bellies and work the back extension and back lines of fascia (functional & superficial)

My guess is your clients are probably the same. The question is why?

We live life in forward space and using our vision. When we lay in our stomachs all we can see is the floor. Laying prone on the stomach is in an uncomfortable position for a lot of people. How to find neutral in terms of holding your body up against gravity and connecting through the center center can be a big challenge.

Secondly, the sense of backspace is undeveloped on most clients unless they participate in a sport where the run backwards.

What can we do to ease the clients into prone position?

1. Use barrels and equipment (reformer box, chair) to lift them up from the floor

2. Introduce prone by being in the position for 5 breaths then come out of it.

3. Tell them the benefits of working the full fascia line of the back body.

4. Ask them to practice prone position aka “tummy time” at home.

What are the exercises to teach prone?

Mat & Barrels
Breast stroke prep
Swimming prep
Heel squeezes prone
Rocking (mat)
Swan

Reformer
Arms pulling back on long box
Swan on long box
Hamstring curls
Rocking

Tower/Cadillac
Swan
Swimming Variation

Chair
Swan
Swimming prep
Beats

How to cue the back lines fascia?
The distal ends (arms to fingertips and legs to feet) need to be active. Depending on the client most people need lengthen. The exception is the hyper mobile client that needs to connect in a smaller range. Where the bones and connective tissue meet gravity. For example on the Mat in swimming the weight is on the ASIS, public bone, and ribs. The wrapping sensation to narrow the hips and zip up the front body in spine extension with a relationship from the pubis to the sternum will help with integration. The distal ends – arms extending reaching through finger tips and legs extending hips in hip extension reaching through the toes completes the entire back line and also connects the arm lines.

If the back fascia is undeveloped then the front line will dominate and the client will have imbalances.

Want to dig deep into fascia connections? I have a virtual webinar coming up Tuesday August 4, 12-1:30 PM PST ( I am in Arizona) space limited to 8 participants, cost $50. Open to all teachers, please email me is a hardship of financial or other circumstances where cost would keep you from attending.

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