1. Start Position Exhale as you slowly raise your body, by bending from your waist. 
2. Middle Position As you raise, concentrate on keeping your lower body stationary and your head aligned with your spine. 
3. End Position Continue to raise as high as possible, without exaggerating the hyperextension of your back. Hold for 1/2 a second. Note: This is a very short range of motion. A slight hyperextension of the back is expected. If you feel discomfort in your lower back, STOP. 
4. Return to Middle Inhale as you slowly return to start position. 
5. Return to Start Do not let your head rest on the mat. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Note: If you are unfamiliar with this exercise, please see your club's staff for assistance.
• Lie face down on a mat.
• Keeping a slight bend in your knees, position your legs at shoulder width apart.
• Looking straight down, keep your back straight and your head aligned with your spine.
• Note: For extra comfort, you can fold a towel and place it on the mat under your forehead.
• Bring your hands behind your head, keeping your elbows outward and relaxed.

1. Throughout the entire range of motion:

   • Keep your head aligned with your spine.
   • Keep your legs shoulder width apart and your knees slightly bent.
   • Keep your lower body stationary.
   • Keep your arms level with your back.
   • Keep your elbows outward and relaxed.

2. At end position, do not exaggerate the hyperextension of your back, by jerking your body or using momentum.

3. This is a slow and controlled movement. If you feel discomfort in your lower back, STOP.