Floor Cobra
Start lying face down on the ground with your arms at your sides. Activate all your back muscles to raise your upper body off the ground. There are two separate things to focus on during the exercise. First, the low and mid back muscles will do most of the work raising your body off the ground. Second, use the upper back muscles to squeeze your scapula together and bring your shoulders back (towards each other).
For added difficulty, externally rotate your arms and hands (clockwise-right & counterclockwise-left) while you are rising up, until your thumbs are pointing towards the ceiling. This exercise is all about creating strong muscular contractions in postural muscles and should be slow and controlled throughout. Also, keep your head and neck in a straight line (do not bend your neck back when your lift up). Stop if you feel pain or excess tightness in the low back. Perform 15 reps and breathe out when you are rising up off the ground.
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