This exercise strengthens the posterior core and back muscles that are involved in keeping an upright posture. It is also helpful in treating lower back pain.

Set up

Start by lying face down.


Reach both arms out in front of you with your elbow straight. Slowly lift one arm and the opposite leg. Lower back down to the mat. Repeat on the other side.


  • Try to avoid over-arching your lumbar spine or over-extending your neck.
  • Keep your neck nice and long.
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