1. Starting Position:
- Lie face down on a mat or flat surface.
- Extend your arms straight out to the sides so your body forms a "T" shape.
- Keep your legs straight and your toes pointed.
2. Body Alignment:
- Ensure your head is in a neutral position, looking straight down.
- Engage your core muscles to maintain stability.
- Your forehead should be resting lightly on the mat.
3. Movement:
- Slowly lift your arms and chest off the ground while squeezing your shoulder blades together.
- Keep your palms facing down as your arms lift.
- Hold this position for 1-2 seconds, feeling the contraction in your upper back and shoulders.
4. Return:
- Lower your arms and chest back to the starting position with control.
- Avoid dropping your arms too quickly; focus on a smooth motion.
5. Repetition:
- Repeat for 10-15 repetitions, or as directed.
- Take breaks as needed to avoid fatigue.
6. Breathing:
- Inhale as you lift your arms and chest.
- Exhale as you lower back down.
7. Tips:
- Maintain a steady pace; focus on form over speed.
- If lifting your arms causes discomfort, keep them lower to the ground or reduce the range of motion.
- Ensure you are not straining your neck; keep it in a neutral position throughout the exercise.
