1. Equipment Needed: None. This exercise can be performed on a soft surface like a yoga mat for comfort.
2. Starting Position:
- Lie down flat on your stomach.
- Make sure your body is in a straight line from your head to your feet.
- Keep your arms extended along your sides with your palms facing down.
- Your legs should be straight and together, toes pointed.
3. Movement:
- Engage your core by tightening your abdominal muscles.
- Slowly lift your head, chest, and shoulders off the ground while keeping your lower body flat.
- Hold this position for a moment to feel the contraction in your upper back muscles.
- Lower your upper body back down to the ground.
4. Repetitions:
- Start with 8-10 repetitions. As you become stronger, you can increase the number of repetitions.
5. Breathing:
- Inhale as you prepare and exhale while you lift your upper body. Inhale again as you lower back down.
6. Tips:
- Keep your neck neutral; do not strain it by looking forward. Look slightly ahead and down.
- Focus on using your back muscles to lift rather than pushing with your arms.
- If you experience any discomfort in your lower back, reduce the height you lift your upper body or take a break.
7. Cool Down: After completing your repetitions, lie flat on your stomach for a few moments to allow your body to relax.
