Lying Prone a

1. Starting Position:
- Lie face down on a flat surface or exercise mat.
- Stretch your arms out in front of you so they are aligned with your shoulders, creating a "Y" position with your body.

2. Body Alignment:
- Keep your legs extended straight behind you, with your feet hip-width apart.
- Ensure your head and neck are in a neutral position. Your forehead can rest on the ground if comfortable.

3. Engaging the Core:
- Tighten your abdominal muscles to stabilize your body.
- Avoid sagging your lower back by keeping your hips pressed into the mat.

4. Lifting Movement:
- Slowly lift your arms, chest, and head off the ground.
- Raise your arms until they are parallel to the ground, keeping them straight.

5. Hold Position:
- Hold the lift for a count of 3-5 seconds, breathing normally.
- Focus on engaging your back muscles while maintaining tension in your core.

6. Lowering Movement:
- Gently lower your arms, chest, and head back to the starting position.

7. Repetitions:
- Perform 8-12 repetitions, resting for 30 seconds between sets.

8. Tips:
- Ensure your body forms a straight line from your head to your toes during the lift.
- Avoid straining your neck; look slightly forward rather than straight down.
- If you experience any discomfort, adjust your position or reduce the height of the lift.

Cool Down:
- After completing the sets, gently stretch your arms above your head while lying on your stomach to release tension in the back.