Lying Back Extension

1. Starting Position:
- Find a flat, comfortable surface where you can lie down. A mat or soft carpet works well.
- Lie face down on the ground with your body fully extended. Your legs should be straight and your feet should be hip-width apart.

2. Hand and Arm Position:
- Extend your arms straight in front of you, aligning them with your shoulders. Your palms can face down towards the ground.

3. Engaging Your Core:
- Before you begin the movement, engage your core muscles by pulling your belly button towards your spine. This helps support your back during the exercise.

4. Lifting Your Upper Body:
- Slowly lift your chest and arms off the ground. Keep your head in a neutral position by looking down towards the mat, avoiding straining your neck.
- Focus on squeezing your lower back muscles (the erector spinae) as you lift.

5. Hold the Position:
- Hold the lifted position for a moment (2-3 seconds). Ensure your hips remain in contact with the mat and only your upper body is lifted.

6. Lowering Back Down:
- Slowly lower your upper body back to the starting position. Control the movement to avoid any jarring.

7. Repetitions:
- Repeat this movement for 10-15 repetitions, or as many as feels comfortable.

8. Breathing:
- Inhale as you prepare and lift your body and exhale as you lower back down. Maintain steady breathing throughout.

9. Cool Down:
- After completing your repetitions, lie flat on your stomach for a few moments to relax your back.

Tip: Start with gentle movements and focus on form and control. As you become more comfortable with the exercise, you can gradually increase the number of repetitions.