While lying on your stomach, push up your chest only with both hands simultaneously while keeping your pelvis flat against the floor. Push your back up until you reach a comfortable stretch in the extended position. Do 8-12 repetitions while holding each one for 8-10 seconds at a time. This is the same type of exercise developed by McKenzie to allow the discs of the spine to shift away from the nerve roots. However, this exercise also puts your spine in more extension and can exacerbate conditions like Facet Syndrome and Spondylolisthesis, where the spine is easily compressed in extension. Therefore this exercise should not be performed unless in these types of conditions unless expressly recommended by your doctor. You should feel no pain with this exercise, only a pulling up of the spine as the back goes into extension.

This exercise is very important for keeping your posture correct and thereby helping to prevent spinal degeneration. Cradle the back of your head in both hands. Push the back of your head into both hands, while keeping your eyes straight ahead. Make sure that your hands offer a resistance back against your head. Be very careful to not tilt your head up or down, as this will work the muscles that pull your spine out of proper alignment. Do 8-12 repetitions while holding each one for 8-10 seconds at a time. You should feel no pain with this exercise, only a fatiguing of the muscles as you use the important spinal muscles that keep neck in a proper postural position.