Straightening the spine in a prone position

Goal of the exercise:

  • Straight posture of the spine and head
  • Activation of core muscle system
  • Strengthening stabilizing scapula muscles and shoulder muscles
Default position
  • Lay on your stomach
  • Bend your arms
  • Keep your hands in front of your head
  • Rest your head on your forehead
  • Keep your chin close to the chest
  • Pull your shoulders back towards the pelvis, and keep them slightly above the mat
Phase 1
  • While you breath into your abdomen, sides and the outer side of the ribs and lower back, lean on your elbows
  • Gently lift up your head, while still stretching your spine
  • Leave your buttocks relaxed
  • Keep your lower back straight
  • With exhale keep your abdomen active
  • Keep the position, and breath
  • After a while, lay down and relax
  • Repeat
Exercise video tutorial

Common mistakes

  • Lifting the shoulders up
  • Bending the neck
  • Curved lower back
  • Stretching the scapulas towards the spine

How often to exercise

  • Exercise daily

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