Lie on your back with one knee bent, the other leg straight, and both hands under your lower back to preserve its natural curve. Lift your head and shoulders a couple of centimetres as one piece, hold, then lower.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 rounds of 8, then 6, then 4 reps, each rep held 8 to 10 seconds, 30 seconds rest between rounds.
Skip if bending forward reproduces pain down a leg. If you have thinning bones, keep the lift small and check with a clinician.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.