Скачать или смотреть Isometric back extension arms in a Y shape

• Lie face down with your arms extended above your head.
• Palms of the hands facing each other and thumbs punting toward the ceasing.
• Point your toes to the ground.
• Inhale into your belly and draw in your belly button toward your spine.
• Pick your chest off the floor while lifting the arms simultaneously.
• Bring the shoulder down and concentrate on squeezing in the middle to lower back.
• Keep your head and neck in neutral alignment while keeping your pelvis and toes on the floor.
• Keep the arms in a Y position.
You should feel the muscles between the shoulder blades and below it, doing the work.
• If you feel stress in your lower back, squeeze your butt cheeks together prior to lifting your torso.
Breath out and exhale on the way down if not a static hold