The Prone Press Up is one of the best ways to prevent and treat acute low back pain. Even if you get a massage, adjustment/manipulation, or other treatment in a clinic, you still need to maintain the improvement at home (unless you want to pay for a passive solution forever). A patient is more likely to get better if they do a high dosage of repetitions throughout the day of whatever resets their system. If it hurts, they're less likely to dose or to get to end range. Here are some of my favorit
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PRONE Y-RAISE — THE FIRST STEP IN THE SCAPULAR BLUEPRINT. This is where it starts — the Prone Y-Raise, the foundation of the Scapular Blueprint. THE WHAT: The Prone Y-Raise strengthens your lower traps, rhomboids, and serratus anterior — the stabilizers that control your shoulder blades. These muscles keep your shoulders locked in and moving right during every press, pull, and throw. THE WHY: Most athletes overuse their upper traps and lose scapular control — leading to poor posture, slower arm
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