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Dorsal Raise
- 1 - Lie face down on a mat with your legs straight and feet hip-width apart.
- 2 - Place your hands lightly behind your head or cross them over your chest, keeping your neck in a neutral position.
- 3 - Engage your core and squeeze your glutes to stabilize your lower body.
- 4 - Slowly raise your chest and upper body off the mat by contracting your lower back muscles, lifting as high as is comfortable without straining.
- 5 - Hold the raised position for 1-2 seconds, maintaining control throughout.
- 6 - Slowly lower your chest back down to the mat in a controlled manner.
- 7 - Repeat for the desired number of repetitions.
