Lying Prone a

1. Starting Position:

   • Lie face down on a flat surface or exercise mat.

   • Stretch your arms out in front of you so they are aligned with your shoulders, creating a "Y" position with your body.

2. Body Alignment:

   • Keep your legs extended straight behind you, with your feet hip-width apart.

   • Ensure your head and neck are in a neutral position. Your forehead can rest on the ground if comfortable.

3. Engaging the Core:

   • Tighten your abdominal muscles to stabilize your body.

   • Avoid sagging your lower back by keeping your hips pressed into the mat.

4. Lifting Movement:

   • Slowly lift your arms, chest, and head off the ground.

   • Raise your arms until they are parallel to the ground, keeping them straight.

5. Hold Position:

   • Hold the lift for a count of 3-5 seconds, breathing normally.

   • Focus on engaging your back muscles while maintaining tension in your core.

6. Lowering Movement:

   • Gently lower your arms, chest, and head back to the starting position.

7. Repetitions:

   • Perform 8-12 repetitions, resting for 30 seconds between sets.

8. Tips:

   • Ensure your body forms a straight line from your head to your toes during the lift.

   • Avoid straining your neck; look slightly forward rather than straight down.

   • If you experience any discomfort, adjust your position or reduce the height of the lift.

Cool Down:

• After completing the sets, gently stretch your arms above your head while lying on your stomach to release tension in the back.