5. Mid-Back Extension
This is a sister exercise to the Superman listed above, but keeps the focus on the mid-back. It teaches you to relax your low back and isolate the mid-back muscles to do the work on their own. Too often our low back kicks in where it’s not needed.
A) Start lying face down on mat. Lift abs away from mat to engage them and slide the shoulders down the back. The head is lifted in a low hover. Your body is one long line.
B) Using your back muscles and core, lift the chest away from the mat into extension as you exhale. Think of lengthening from the crown of the head.
C) Inhale and return back down to the mat slowly getting longer through the spine as you return.
Repeat 10 times.