Exercise Instruction:
Lay face down (prone) arms at sides. Raise the torso off the ground using your low back muscles. You may initiate the movement by contracting the glutes. Once up however use the low back to hold the torso up and relax the gluteals. Now that you are up externally rotate the arms and point the thumbs toward the sky. Now squeeze your shoulder blades together. Keep the chin tucked and hold the position.