Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your hands by your sides, positioned directly under your shoulders and hands facing forward. Extend your legs and plantar flex your ankles (toes point away from body).
Upward Phase: Gently exhale and press your hips into the mat or floor and pull your chest away from the ground while keeping your hips stable. This will arch your low back and stretch the muscles in your chest and abdominal region. Hold this position for 15 – 30 seconds
Downward Phase: Gently relax and lower your upper body to rest back upon the mat or floor.
If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.