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Arch Body Rock
- 1 - Lie face down on the floor with your legs extended and arms reaching overhead.
- 2 - Engage your glutes, lower back, and upper back to lift your chest, arms, and legs off the ground into an arch position.
- 3 - Keep your arms straight, legs together, toes pointed, and head in a neutral position looking slightly down.
- 4 - Begin rocking smoothly by shifting your weight from your chest toward your thighs while maintaining the arch shape.
- 5 - Avoid bending your knees or elbows, and keep constant tension through your posterior chain.
- 6 - Continue rocking in a controlled rhythm for the desired number of repetitions or duration.
- 7 - Lower your arms and legs back to the floor with control when finished.
