A) Prone Press Up
Lying prone with hands placed under the shoulders, attempt to straighten the elbows and extend through the spine, working from above down.
Do not allow the back muscles to contract and attempt to feel the stretch in the anterior aspect of the chest and stomach.
Hold the position momentarily and repeat.
Work to restore a full symmetrical curve for backward bending through both the upper back and lower back regions.
B) Backward Bending in Standing
In standing, place the hands on the buttocks. Feet should be placed hip width apart and slightly externally rotated.
Starting from above and working down, slowly bend backward, allowing the hips to shift slightly forward with each repetition.