Lying T Raise

Lying T-Raise

Starting Position:
1. Find a flat, comfortable surface such as a yoga mat or carpeted floor.
2. Lie face down with your legs extended straight behind you.
3. Keep your feet hip-width apart.
4. Extend your arms out to the sides at shoulder height, forming a "T" shape with your body. Your palms should be facing down.

Movement Instructions:
1. Engage your core to stabilize your body and avoid any straining in your lower back.
2. Slowly lift your arms up towards the ceiling while keeping them straight. Your shoulders should come off the ground slightly as you raise your arms.
3. Pause for a moment at the top of the movement, squeezing your shoulder blades together.
4. Lower your arms back to the starting position in a controlled manner.
5. Repeat the movement for 8 to 12 repetitions, ensuring that your head stays facing down to maintain a neutral spine.

Tips:
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; focus on using your muscles to lift your arms.
- If you experience discomfort in your shoulders, reduce the range of motion or take a break.