Prone Back Extension
1. Lie face down on the floor with your arms above your head at a 45º angle to your body.
2. As you inhale pick your chest up off the floor with your neck in neutral alignment, simultaneously squeezing your shoulder blades together and lifting your arms as high as you can with thumbs up.
3. You should feel the muscles between your shoulder blades doing the work. If you feel stress in your low back, squeeze your butt cheeks together prior to lifting your torso.
4. Hold and exhale as you lower.
Aim to hold for 30 seconds and rest for 15 seconds. Perform up to 8 reps per set. Rest a minute between sets and try and do 1-3 sets.