Mckenzie Extension

Lie on stomach. Tops of feet on floor. Spread palms on floor beside waist with bent elbows. Press hands into floor and slightly backwards (as if trying to push yourself forward along floor). Straighten arms to lift torso and legs. Thighs firm. Buttocks soft. Look straight ahead.

Strengthens spine, arms, wrists. Stretches shoulders.

Blanket under hips. Tip head back slightly.

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1. Piso
2. Summer matwork class (shared)
3. Ask Genie1
4. Mathwork
5. Mat Prone Workout: 10 Exercises In Minutes
6. 15 Minute Mat Challenge: Cervical spine
7. Relaxed (mindfulness)
8. For Yarin
9. Matwork Poses
10. matwork
11. Diane Rowshangohar
12. Summer matwork class
13. Mat Core 2
14. Stretches/Flexibility
15. Ask Genie4
16. 1 st plan
17. Ask Genie2
18. Gentle Pilates Mat Flow: Working Towards Rocker
19. pilates marts/april 2018
20. Beginner/Intermediate matwork class
21. Beginner/intermediate 2
22. Beginner/Intermediate matwork class
23. Beginner/Intermediate matwork class
24. Beginner/Intermediate matwork class
25. Ask Genie1
26. Ask Genie2
27. All classes Feb/March 2022
28. Spine
29. Spine copied lesson plan
30. Piso 2
31. Pelota mini
32. Pilates Mat Flow
33. Ask Genie2
34. Stretches/Flexibility
35. Spine lesson plan
36. Ask Genie2
37. December 19 1hour
38. Mat Work Exercises
39. physiotherapy stability class
40. HG 250220
41. physiotherapy stability class 2502
42. Randlegh lockdown 1
43. Virtual Pilates 8
44. Lezione nr. 1
45. Virtual Pilates 5
46. Virtual Pilates 5a
47. General Pilates July 7th
48. August Holiday programme
49. Ask Genie1
50. Jane back care
51. August Holiday programme
52. Ask Genie1
53. Joe running December 2020
54. Lockhart family December
55. Ask Genie2
56. Cooke/Lockhart family January
57. Ask Genie4
58. Roly Part 6
59. Ask Genie2
60. Freestyle 3 Dec23 (magic)
61. Ask Genie1
62. Ask Genie1
63. Debbie slowly slowly
64. 4 weeks 4 ways
65. Ask Genie2
66. Ask Genie1
67. Joe Flex
68. Stephan 2
69. Ask Genie1
70. Ask Genie6
71. Matwork 1
72. ICM 20.10
73. Cooke family Nov
74. Prone prepilates
75. Start up
76. Start up
77. Ask Genie1
78. Ask Genie3
79. Ask Genie1
80. Ask Genie3
81. Ask Genie3
82. Thursday
83. Sliders (CA &Debenham)
84. School 01
85. Spectrum 19/1
86. Ask Genie 3
87. Body Balance 99
88. Working Towards Open Leg Rocker
89. Working Towards Open Leg Rocker
90. Berwick - Working towards Rocker week 1
91. Ask Genie 1
92. Ask Genie 1
93. test 2
94. Ask Genie 2
95. Ask Genie 1
96. Ask Genie 1
97. Mat Exercises
98. Mat Exercises lesson plan to work on
99. Ask Genie 2
100. Ask Genie 3