The elbow press is a type of stretching exercise that bends the back backward, in an extension. To do an elbow press:
Lie on your stomach on the floor. Keep the tops of your feet flat against the floor and slightly apart.
Take a few deep breaths to help you relax and feel comfortable.
Keeping your forearms and elbows close to your sides, press yourself up with your forearms. Keep your elbows bent and your forearms and hands on the floor.
Press your chest, neck, and head up while your buttocks, belly, and hips remain on the floor, relaxed. Hold this position for at least 15 to 30 seconds.
Lower yourself slowly back to the floor.
Repeat this exercise 2 or 3 times.
If you experience any pain in the lower back, stop the exercise and talk to your healthcare provider.