Lying Prone Trapezius Press with Back Extension

Equipment Needed: None.

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.

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.

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.