Lying Hands-On-Side Upper Body Raise

Equipment Needed: None. This exercise can be performed on a soft surface like a yoga mat for comfort.

Starting Position:

• Lie down flat on your stomach.

• Make sure your body is in a straight line from your head to your feet.

• Keep your arms extended along your sides with your palms facing down.

• Your legs should be straight and together, toes pointed.

Movement:

• Engage your core by tightening your abdominal muscles.

• Slowly lift your head, chest, and shoulders off the ground while keeping your lower body flat.

• Hold this position for a moment to feel the contraction in your upper back muscles.

• Lower your upper body back down to the ground.

Repetitions:

• Start with 8-10 repetitions. As you become stronger, you can increase the number of repetitions.

Breathing:

• Inhale as you prepare and exhale while you lift your upper body. Inhale again as you lower back down.

Tips:

• Keep your neck neutral; do not strain it by looking forward. Look slightly ahead and down.

• Focus on using your back muscles to lift rather than pushing with your arms.

• If you experience any discomfort in your lower back, reduce the height you lift your upper body or take a break.

Cool Down: After completing your repetitions, lie flat on your stomach for a few moments to allow your body to relax.