Lying Prone Trapezius Press with Back Extension

1. Equipment Needed: None.

2. Positioning:
- Lie face down on a flat, comfortable surface such as a mat or padded floor.
- Keep your body straight, with your legs extended fully behind you and your feet hip-width apart.
- Place your arms straight out in front of you, keeping them aligned with your shoulders, palms facing down.

3. Movement:
- While maintaining the straight position of your body, lift your arms and chest off the ground simultaneously.
- Focus on squeezing your shoulder blades together as you lift.
- Hold the raised position for a moment to feel the contraction in your upper back.
- Slowly lower your arms and chest back to the starting position without allowing your feet or hips to lift off the ground.
- Repeat for 8-15 repetitions.

4. Tips:
- Keep your neck in a neutral position to avoid straining it; look slightly ahead of you, not straight down.
- Engage your core throughout the movement to provide stability and support for your back.
- Start with a few repetitions and build up as you gain strength and confidence in the movement.