1. Starting Position:
- Begin by lying face down on a comfortable surface such as a mat or carpet. Ensure that your body is fully extended, with your arms reaching out in front of you and your legs straight behind you.
2. Body Positioning:
- Keep your head in a neutral position, looking down at the ground. Your body should form a straight line from your head to your feet.
- Extend your arms straight out to the sides in a “V” shape, with your palms facing down.
3. Lifting Movement:
- Inhale deeply. As you exhale, lift your arms and chest off the ground. Your arms should move away from your body in a “V” shape, while your chest should rise upward.
- Engage your back muscles and glutes for support. Avoid straining your neck; keep it aligned with your spine.
4. Hold the Position:
- Hold this lifted position for 2-3 seconds, feeling the contraction in your back and shoulder muscles.
5. Lowering Movement:
- Inhale as you slowly lower your arms and chest back down to the ground, returning to the starting position.
6. Repetitions:
- Repeat the movement for 10-15 repetitions, or as your fitness level allows.
7. Tips:
- Focus on controlled movements to avoid any jerking or sudden motions.
- If you feel any discomfort in your lower back, modify the range of motion or take a break.
8. Cool Down:
- After completing your set, rest for a minute before transitioning to another exercise or stretching to avoid muscle tightness.
This exercise targets your back muscles and helps improve strength and stability.
