The spine extension is a basic stretching exercise that improves core stability while strengthening the lower back.
Lie on the floor facedown with your arms at your sides, legs straight, and your feet flexed. Your palms should be facing down.
Squeezing your lower back, pull your chest up a few inches off the floor. Simultaneously, rotate your hands inward until your palms face up. Point your toes as you lift your legs slightly off the ground. Hold yourself at the top for two seconds. Relax and return to the starting position.
Avoid over straining your neck. Keep your head in a neutral alignment with the rest of your body during the exercise.
Avoid lifting your body too high during the exercise. Only lift up enough to get your chest slightly off the ground before returning to the starting position.