How to do it
You need: Exercise mat.
Lie on your back on a mat. Reach both arms straight up over your shoulders, and lift your feet so your hips and knees are bent at right angles.
- Gently flatten your lower back towards the floor by tightening your lower tummy.
- Slowly lower one arm back overhead and straighten the opposite leg towards the floor.
- Stop before your lower back starts to arch up away from the floor.
- Bring the arm and leg back to the start, then repeat with the other pair.
Form cues
- Your lower back stays gently pressed towards the floor the whole time.
- Only your arms and legs move — your hips and ribs stay still.
- The movement is slow and controlled, not rushed.
Common mistakes
- Letting your lower back lift into an arch as the leg lowers.
- Moving so fast that your trunk wobbles or twists.
- Holding your breath — breathe out gently as your arm and leg move away.
Safety: Stop and message your physio if the pain spreads further down your leg, or you notice new numbness, pins and needles, or weakness.