Cobra
Lie facedown on an exercise mat or carpeted surface. Place your arms by your sides, with your palms down. Gently contract the muscles in your lower and midback and press your hands down to lift your chest off the floor 3 to 5 inches. If you can lift your hands off the floor as well, do so. Hold for a moment, then release back down to the floor. Repeat for 1 minute (about 12 to 16 repetitions).

Tips

• Think of reaching out and up with your spine, rather than up and back. This will take compression off your lumbar spine.
• Pull your shoulder blades down and back throughout the movement.
• Keep your legs engaged and on the floor. Press your thighs into the floor.