Set-up: Lie face down on the ground with your arms angled from your sides and your palms facing the ceiling.
Movement: Begin by contracting your upper back muscles and squeezing your shoulders together, raising your chest off the floor Press your elbows into the cushioned floor to raise your torso slightly off the ground. Pause, and maintaining the contraction, return to the start position under control. Be sure to generate the motion in your upper back and not your lower back.
Emphasis: Do not swing. Do not raise your torso too far off the ground and avoid hyperextending in the low back. Brace through your core throughout the movement.
