This exercise is meant to increase spinal mobility, strengthen the lower and upper back, as well as the glutes.
Preparation: Lie face down on a yoga mat or carpet with your hands by your hips and palms toward the ground.
Execution: Engage your core by pulling your bellybutton towards your spine and engaging your glutes. Exhale, then lift your chest off the ground and maintain a neutral position with your head. Pause for a moment at the top before slowly lowering back to the starting position.
Notes: Try to lengthen through the crown of your skull while pulling your chest off the ground. Your palms should remain down as you engage your upper back, pulling your shoulders blades together. We recommend 10-15 repetitions for as many sets as desired.