Supine Back Body-Line Drill

How to perform it

Step-by-step instructions

1. 01Lie face up holding a dowel above the chest with straight elbows and place the hips and knees at about 90 degrees.
2. 02Press the lower back gently into the floor, draw the ribs down, and keep the legs together.
3. 03Lower the straight arms overhead and extend both legs away at the same time without letting either touch the floor.
4. 04Stop immediately before the lower back lifts or the ribs flare; the usable range is the position you can hold.
5. 05Return the dowel and legs to the start under control, reset the body line, and repeat.