Form illustrationMobility / Bodyweight
A prone backbend on straight arms with the thighs lifted off the floor, so the arms and back extensors hold the chest open and the spine long.
Bodyweight
intermediate
compound
Lie face down with the hands beside the lower ribs and the tops of the feet on the floor.
Press the hands down and straighten the arms, lifting the chest and then the thighs off the mat.
Draw the shoulders back and down and keep the neck long.
Hold the position for the prescribed time with only the hands and the tops of the feet on the floor.
Bend the arms and lower down under control.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
