-
Lie on your belly on the floor with a pillow under your hips. You can lie on a mat or towel.
-
Hold your arms straight along your sides.
-
Slowly raise your chest off the floor, gently pulling your arms behind you. Keep your neck straight and your ears in line with your shoulders. Hold for 5 to 10 seconds, or as instructed, then lie back down.
-
Repeat 2 to 4 times, or as instructed.
Author: Wheeler, Brooke
Online Medical Reviewer: Stacey Wojcik MBA BSN RN
Online Medical Reviewer: Thomas N Joseph MD
Online Medical Reviewer: Trina Bellendir PT
Date Last Reviewed: 01/01/2025
© 2000-2025 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
Find the right provider to meet your needs
From primary care to specialty services and more.
Find a Doctor
Call for an Appointment
Offering personalized care at more than 20 clinics across three cities and two states.
Call NowRelated Articles
Back Safety: Sitting
Sitting can strain your back if you don't do it right. Learn the right moves to protect your back.
Relieving Tension in Your Back
Being relaxed helps keep your mind healthy and your back ready to move. Read on for some helpful tips.
Reducing Knee Pain and Swelling
Many treatments can help reduce pain and swelling in your knee. Your healthcare provider or physical therapist may suggest one or more of the treatments suggested here.
Exercise for Shoulder Strength: Internal Rotation
This stretch can help restore shoulder flexibility and relieve pain over time.