A gentle prone backbend on the forearms: the elbows stay under the shoulders and the chest lifts, so the lower back extends without any strain from the arms.
What this exercise works
Muscles
erector spinae · hip flexors · pectoralis major
Goals
mobility
Equipment
No equipment
Category
Stretching
Difficulty
beginner
Demonstration
Step 1
How to perform the movement
Lie face down and place the forearms on the floor with the elbows directly under the shoulders.
Press the forearms and the tops of the feet down and lift the chest.
Draw the shoulders away from the ears and lengthen the back of the neck.
Hold the position for the prescribed time, breathing into the front of the chest.
Lower the chest to the floor and rest.
Technique cues and common mistakes
Slide the elbows slightly forward for a gentler bend, back for a deeper one.
Keep the glutes soft so the lower back does not clench.
Stop where the position feels like a stretch, not like a pinch.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
