Lying Back Contraction

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.

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.

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.

Engaging the Core:

• Tighten your abdominal muscles by pulling your belly button in towards your spine.

• Maintain a neutral spine throughout the exercise.

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.

Return Phase:

• Slowly lower your upper body back to the mat while inhaling, relaxing your back muscles.

• Return to the starting position with control.

Repetitions:

• Repeat this contraction for 10-15 repetitions, ensuring each lift is slow and controlled.

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.

Cool Down:

• After completing your set, take a moment to stretch your back and relax in the starting position before getting up.