Prone Back Extension with Scapular Adduction

How to perform it

Step-by-step instructions

1. 01Lie face down on a mat with your legs long and arms reaching forward, palms facing the floor.
2. 02Brace your abdomen lightly and keep your neck in line with your spine.
3. 03Lift your chest only a small distance from the floor while drawing your elbows down and back.
4. 04Pause with the shoulder blades gently drawn together, without throwing the head back or forcing the lower back into hyperextension.
5. 05Reach the arms forward and lower the chest under control before the next repetition.