Benefits:
- improved back- and gluteal muscle strength (these muscles help to maintain the stability of the spine and pelvis)
- improved flexibility of the abdominal- and shoulder muscles
- improved flexibility of the hip flexor muscles that tend to become short and tight from a sedentary lifestyle
Method (including modifications):
Lie down facing the mattress, stretch your legs, and rest your arms under or slightly in front of your shoulders. Suck your belly button in to activate your core muscles, and as you inhale press down with your palms and straighten your arms as far as it feels comfortable for your lower back. Repeat this movement a few times keeping your legs and pubic bone pressed into the mattress. Try to come up slightly higher each time if you can.
After a few repetitions, lift your legs as you lower your upper body down keeping the legs strong and straight. You should look like the base of a rocking chair as you move.
If you are looking for more challenge, stretch your arms by your side and lift your upper body, reaching and stretching back with your fingers.