Step-by-Step Instructions

1. 1

   Begin in a prone position with your palms flat on the floor directly beneath your shoulders, legs extended behind you.

2. 2

   Press through your hands to lift your chest off the floor, extending your thoracic and lumbar spine while keeping your hips grounded.

3. 3

   Draw your shoulder blades down and back to open the chest and deepen the stretch along the anterior abdominal wall.

4. 4

   Hold the extended position for 15-30 seconds while breathing deeply into the diaphragm, allowing the abdominals to lengthen with each exhale.

5. 5

   Slowly lower your torso back to the starting position with control, avoiding any sudden collapse.

6. 6

   Repeat for 3-4 repetitions, progressively deepening the stretch as tissue tolerance allows.

Common Mistakes

• Shrugging the shoulders toward the ears instead of depressing the scapulae, which limits thoracic extension.

• Lifting the hips off the floor prematurely, reducing the stretch on the rectus abdominis.

• Holding the breath or using shallow chest breathing instead of diaphragmatic breathing during the hold.

• Forcing end-range extension too aggressively, risking excessive compression of the lumbar facet joints.

About This Exercise

This abdominal stretch variation uses controlled spinal extension to lengthen the rectus abdominis, external obliques, and hip flexor complex. Ideal for post-workout recovery or as a warm-up primer, it helps restore thoracolumbar range of motion and counteract the effects of prolonged flexion postures. Consistent practice improves anterior chain flexibility and supports better overhead positioning in compound lifts.