How to do it
Squeeze your glutes lightly to anchor your pelvis during the hold.
- 1
Lie face down on a mat with your arms at your sides.
- 2
Lift your head and shoulders slightly off the mat, extending your neck.
- 3
Hold this position, keeping your muscles engaged, for 20-30 seconds.
- 4
Relax and return to the starting position.
- 5
Repeat for the desired number of sets.
Expert tip
Focus on maintaining a neutral alignment of your spine throughout the hold.
Common mistakes
- ✕Hyperextending the neck past neutral
- ✕Lifting the legs off the mat
- ✕Arching the lower back excessively