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Dorsal Raise
- 1 - Lie face down on an exercise mat or a hyperextension bench with your legs extended and your toes pointing down.
- 2 - Position your hips and lower abdomen at the edge of the bench, or if on the floor, keep your hips on the floor.
- 3 - Place your hands either behind your head or alongside your head on the floor for support.
- 4 - Keep your neck in a neutral position and your back straight.
- 5 - Engage your lower back muscles and lift your upper body off the bench or floor by arching your back.
- 6 - Lift your upper body to a comfortable range, squeezing your lower back muscles at the top of the movement.
- 7 - Lower your upper body back down to the starting position in a controlled manner.
- 8 - Repeat the motion for the desired number of repetitions.
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