How to do it
You need: Exercise mat.
Lie face down on a mat with your arms by your sides, palms facing down. Rest your forehead lightly on the floor.
- Gently draw your shoulder blades down and together.
- Lift your chest and forehead a small way off the floor.
- Turn your palms to face outwards as you lift.
- Hold, keeping your neck long, then lower slowly to the mat.
Form cues
- The lift is small — your lower ribs and hips stay on the mat.
- Your gaze stays down at the floor so your neck stays in line.
- The effort is felt between your shoulder blades and across your upper back.
Common mistakes
- Lifting so high that your lower back cramps or pinches.
- Tipping your head back to look forwards.
- Holding your breath during the hold.
Safety: Stop and message your physio if the pain spreads into your buttock or leg, or you notice new numbness, pins and needles, or weakness.