Lying prone, arms in a box/cactus position, elbows down. Start by lifting just the head and chest then lowering. If you want to increase this you can add in the hover of the arms over the mat. This can also be adapted by moving the legs to a 'V' position.
Focusing on keeping the core engaged whilst lifting and lowering the upper spine, you shouldn’t feel any pressure on the lower spine. The legs in a ‘V’ position will reduces pressure on the spine, ideal if you’ve got a grumpy spine. Strengthen your spine and try this exercise today.
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