1. Starting Position:
- Lie on your back on a flat, comfortable surface like a mat or carpet.
- Keep your legs extended straight out, with your feet hip-width apart.
2. Arm Positioning:
- Bend your elbows and place your hands in front of your chest, with your fists clenched.
- Ensure your arms are close to your body.
3. Setting Your Head:
- Gently tilt your head back so that the back of your head is resting on the mat.
- Keep your neck in a neutral position to avoid strain.
4. Engaging the Core:
- Tighten your abdominal muscles by pulling your belly button in towards your spine.
- Maintain a neutral spine throughout the exercise.
5. Movement:
- Inhale deeply before starting the contraction.
- As you exhale, gently lift your upper back off the floor, contracting your back muscles.
- Focus on squeezing your shoulder blades together as you lift.
6. Return Phase:
- Slowly lower your upper body back to the mat while inhaling, relaxing your back muscles.
- Return to the starting position with control.
7. Repetitions:
- Repeat this contraction for 10-15 repetitions, ensuring each lift is slow and controlled.
8. Tips:
- Avoid straining your neck; keep it relaxed during the movement.
- Ensure your feet remain planted on the ground and your legs stay extended throughout.
9. Cool Down:
- After completing your set, take a moment to stretch your back and relax in the starting position before getting up.
