Prone I Stretch

1. Starting Position:

   • Begin by lying face down on a flat, stable surface such as a mat or carpet. Ensure your body is aligned straight from head to toe.

2. Arm Positioning:

   • Extend your arms straight in front of you, with your palms facing down. Your body should form a straight line from your head to your toes.

3. Movement:

   • While keeping your arms extended and your face neutral, gently lift your arms, chest, and head off the ground. Focus on using your upper back muscles to perform the lift.

   • As you lift, keep your neck long and avoid straining your head upward. Your gaze should be directed slightly forward, not upward.

4. Hold the Position:

   • Hold this position for 15 to 30 seconds, breathing deeply and evenly. Focus on feeling the stretch in your upper back and shoulders.

   • Ensure your lower body remains in contact with the ground to stabilize your position.

5. Return:

   • Slowly lower your arms, chest, and head back to the ground to return to the starting position.

6. Repetitions:

   • Repeat this stretch 2-3 times, allowing your body to relax fully between repetitions.

Tips for Beginners:

• Start with shorter hold times and gradually increase as you feel more comfortable.

• Focus on good posture throughout; avoid overarching your back or straining your neck.

• If you experience any discomfort, reduce the range of motion or take a break.