① Start Position

• · Lie flat — entire spine on floor
• · Both hips & knees at 90° (tabletop)
• · Both arms reach straight up to ceiling
• · Head rests flat, chin gently tucked

② Brace Core First

• · Exhale fully before any movement
• · Brace abs — like bracing for a punch
• · Pull ribs toward pelvis ("zip up")
• · Back stays pinned to floor

③ Extend (3–4 sec)

• · RIGHT arm + LEFT leg extend together
• · "Reach long" — not high or fast
• · Back must NOT lift off floor at all
• · Less range is better than arching back