1. 1

   Lie face down with your arms at your sides, palms facing down.

2. 2

   Tuck your chin slightly and slowly lift your head, chest, and hands.

3. 3

   Squeeze your shoulder blades back and together, feeling your upper back contract.

4. 4

   Hold for 1–2 seconds, then slowly lower back to the starting position.

Tip: Focus on the upper back; keep shoulders away from the ears and avoid shrugging.