Purpose:  Strength – upper back

Exercise Description

  1. Lying face down on mat, pelvis and spine in neutral
  2. Elbows bent, inline with shoulders and in a U shape on the floor
  3. Palms down
  4. Shoulders down and stabilised
  5. Legs shoulder distance apart
  6. Core engaged by 30% zip and hollow
  7. Inhale to prepare
  8. Exhale and lift both arms off floor as far as mobility will allow squeezing the shoulder blades together and down towards the heels
  9. Keep head and chest down
  10. Inhale and lower

Watch Out Points

  1. Keep hands and forearms at 90°
  2. Keep abdominal contraction – zip and hollow, do not push stomach into floor as you lift
  3. Focus on squeezing shoulder blades
  4. Forehead should be on the floor
  5. Avoid clenching buttocks

For more information on my classes please visit my website

For further information regarding correct posture at a computer please visit https://www.nhs.uk/live-well/healthy-body/how-to-sit-correctly/