Hands-On-Side Head & Back Extension

Setup

• Lie face down on a comfortable surface like a yoga mat, ensuring your legs are fully extended behind you.

• Place your palms gently behind or at the sides of your head, keeping your elbows pointed outward.

Movement

• Engage your lower back muscles and glutes to lift your upper chest and shoulders off the ground.

• Keep your gaze directed toward a point on the floor in front of you to maintain a neutral neck position; avoid arching your neck excessively.

• Hold the peak of the lift for a brief second to maximize muscle activation.

• Slowly lower your upper torso back down to the starting position under control.

Tips for Success

• Keep your feet and hips firmly pressed into the floor throughout the entire movement.

• Focus on a slow, controlled lift rather than using momentum to snap your upper body upward.