1. Starting Position:
- Begin by lying flat on your stomach on a comfortable mat.
- Keep your legs extended straight behind you, hip-width apart.
- Place your elbows directly under your shoulders, and press your forearms into the ground to support your upper body. Your palms should be facing down.
2. Positioning:
- As you lift your chest off the ground, keep your hips and pelvis pressed firmly into the mat.
- Your gaze should be directed slightly forward, not straight ahead. This will help maintain a neutral spine.
3. Movement:
- From this position, begin to drop your right heel down towards the mat. You can bend your right knee slightly if needed.
- Hold this position for a few seconds, feeling the stretch in your lower back and spine.
4. Return:
- Slowly bring your right heel back to the starting position.
- Now, repeat the same movement with your left heel by dropping it towards the mat.
5. Breathing:
- Breathe deeply and evenly throughout the exercise. Inhale as you set up your position and exhale as you lower each heel.
6. Repetitions:
- Perform this heel drop movement for 5 to 10 repetitions on each side, holding the stretch for a few seconds each time.
7. Ending Position:
- After completing the repetitions, gently lower your body back to the mat and rest, allowing your body to relax. You can turn your head to one side and take a few deep breaths before getting up.
Tips:
- Keep your movements controlled and avoid any jerking motions.
- Ensure that your elbows remain under your shoulders to protect your posture.
- If you feel any discomfort beyond a gentle stretch, stop the exercise and consult a professional.
