Step 1: Lie on your back on a mat with your knees bent, feet flat on the floor and heels a comfortable distance (12-18″) away from your seat. Place your hands behind your head. Pull your shoulder blades together and your elbows back without arching your low back or causing your ribs to splay out. This elbow position should be maintained throughout the exercise. Your head should be aligned with your spine.
Step 2: Exhale. Engage your abdominal and core muscles. Nod your chin slightly as you slowly curl your head and shoulders off the mat. Pull your rib cage together and toward your pelvis. Keep the neck relaxed. Your feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the mat. Hold this position briefly.
Tip: The abdominals connect the rib cage to the pelvis so the movement should focus on bringing these two body parts closer together while keeping the neck and shoulders relaxed.
Disclaimer: The content including text, graphics and images, are for informational purposes only. The content of this blog is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have. Do not disregard professional medical advice. Not all exercises are suitable for everyone.