Third-Party Video

The linked video was created by a third party and is publicly available on YouTube. It is provided as a visual demonstration of this exercise while I work on producing my own video.  All rights to the video remain with the original creator.

The written exercise guidance below has been created independently by Move Better. Feel Great.

STEP BY STEP GUIDE:

1. Set up
Lie face down on a comfortable surface with your legs straight behind you. Position your arms down by your sides with your palms facing the floor. If needed, place a yoga block or book underneath your forehead to support your head and neck when resting between repetitions.

2. Set your head and neck
Gently tuck your chin (imagine holding a tennis ball under your chin) and keep your head and neck in a neutral position. Keep your eyes looking down towards the floor throughout the exercise.

3. Set your shoulders
Gently squeeze your shoulder blades together and down, while rotating your arms so your thumbs point towards the ceiling. Keep your chest open and avoid shrugging your shoulders towards your ears.

4. Lift your chest and arms
Keeping your chin tucked and your core gently engaged, slowly lift your chest and hands a small distance away from the floor. Keep your feet on the floor and focus on creating the movement through your upper back rather than excessively arching your lower back.

5. Hold at the top of the movement
Hold at the top of the movement for the prescribed amount of time. Keep your shoulder blades gently drawn together and down, with your shoulders away from your ears.

6. Lower and repeat
Slowly lower your chest and arms back towards the floor in a controlled manner. Rest your forehead on the yoga block or book between repetitions if needed, then repeat for the prescribed number of repetitions.

Key point: Keep your head, neck and spine aligned and only lift as high as you can while maintaining good control. Avoid excessively arching through your lower back or shrugging your shoulders.

Pro tip: You don’t need to lift particularly high. A small, controlled movement focused through your upper back is more important than trying to lift your chest as far away from the floor as possible.