Lying T

1. Start by lying face down on the floor with your arms extended out to the sides, forming a "T" shape with your body. Keep your legs straight and feet together.

2. Your forehead can either rest on the ground or on a folded towel for comfort, but ensure that your neck is in a neutral position.

3. Engage your core to keep your spine in a neutral alignment.

4. Lift your arms up towards the ceiling, while squeezing your shoulder blades together and ensuring your shoulders are down and away from your ears. Keep your arms straight throughout the motion.

5. Hold the lift at the top for a second, focusing on the contraction in your upper back and rear shoulders.

6. Slowly lower your arms back to the starting position.

7. Repeat for the desired number of repetitions and sets.

This exercise focuses on strengthening the muscles of the upper back and improving shoulder stability, which can be beneficial for posture and upper body strength. Remember to control the movement and avoid any jerky motions.

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