Lying Upper Body T Raise

Starting Position:

• Lie face down on a mat or flat surface.

• Extend your arms straight out to the sides so your body forms a "T" shape.

• Keep your legs straight and your toes pointed.

Body Alignment:

• Ensure your head is in a neutral position, looking straight down.

• Engage your core muscles to maintain stability.

• Your forehead should be resting lightly on the mat.

Movement:

• Slowly lift your arms and chest off the ground while squeezing your shoulder blades together.

• Keep your palms facing down as your arms lift.

• Hold this position for 1-2 seconds, feeling the contraction in your upper back and shoulders.

Return:

• Lower your arms and chest back to the starting position with control.

• Avoid dropping your arms too quickly; focus on a smooth motion.

Repetition:

• Repeat for 10-15 repetitions, or as directed.

• Take breaks as needed to avoid fatigue.

Breathing:

• Inhale as you lift your arms and chest.

• Exhale as you lower back down.

Tips:

• Maintain a steady pace; focus on form over speed.

• If lifting your arms causes discomfort, keep them lower to the ground or reduce the range of motion.

• Ensure you are not straining your neck; keep it in a neutral position throughout the exercise.