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  • Come into lying with your knees bent, heels in line with sit bones and shoulders relaxed
  • Tilt your pelvis up to your chin to imprint your lumbar spine and move in the opposite direction to create an arch through your lower back
  • Find the middle ground between these two positions
  • Inhale and take the hands behind the head for support
  • Exhale and slide your head and shoulder blades off the ground
  • You should feel this through your upper abdominals
  • Inhale to lower and exhale to repeat
  • Repeat as per Physiotherapists guidelines


  • Avoiding crunching the neck to the chest as you lift
  • Keep your lumbar spine neutral
  • Maintain a wide elbow position