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Spine · Late recovery

Bear Plank

Bear Plank: start and finish positions
Start and finish positions. Photographs by BoneArc.

How to do it

Start on your hands and knees, then lift your knees an inch off the floor, keeping your back flat and hips level. Hold this position with your shoulders over your hands.

Body region
Spine
Position
Quadruped
Equipment
No equipment
Recovery phase
Late recovery
Purpose
Strengthening

Used in home programs for

  • Deconditioning / Functional Restoration
  • Lumbar Fusion (TLIF/PLIF/ALIF)
  • Lumbar Microdiscectomy
  • Mechanical / Non-Specific Low Back Pain

Put this in a program

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Related exercises

This page describes one exercise as it appears in the BoneArc library so a clinician can decide whether it belongs in a patient's program. It is not a prescription. Follow the plan your own clinician gave you.