The Arm Position
This exercise is a postural exercise that strengthens the muscles of the spine and the back of the shoulder.
To do this exercise you will need a mat. Start by lying on your belly with your legs lengthened long beneath you. Place your elbows to the side of the body directly in line with your shoulders and allow your forearms to be placed at a right angle to the elbows. Inhale to prepare and then exhale as you reach your toes away from your pelvis and press your pubic bone into the ground. Inhale again as you lift your arms, head, neck, and shoulders away from the ground and then exhale as you release them back to the ground. Repeat 6-8 times.
Things to think about
As with any spine extension exercise, maintaining axial length is imperative to preserving the low spine. Before your lift your head, neck, and shoulders allow yourself to reach the crown of your head from the wall across the room. Once you have found a balanced tension in your body then you are ready to find spine extension.
Be sure that the forearms stay above the elbows in a gentle arc.