Start Position:

1. Lie on your back with your knees bent and feet flat on the floor (hooklying position).
2. Keep your pelvis in a neutral position, with a slight curve in your lower back.
3. Place your hands overhead towards the ceiling.
4. Anchor your shoulder blades down and gently tuck your chin.

Action:

1. Inhale to prepare, keeping your body relaxed.
2. As you exhale, begin to bend at the elbows and rotate your arms towards the floor, engaging your deep core muscles by feeling your lower tummt scoop in.
3. Inhale to release the tension and return to the starting position.
4. Repeat for 10-15 repetitions, focusing on controlled engagement and breathing.

Purpose:

1. Strengthens the deep core muscles, including the transverse abdominis, which are essential for spinal stability.
2. Helps improve core awareness and control, vital for posture and daily activities.
3. Prepares the body for more advanced core exercises.

Precaution:

1. Maintain a relaxed, neutral spine—avoid flattening or arching your back too much.
2. If you feel tension in your lower back, reset and ensure you are engaging only your core muscles.
3. Perform the exercise slowly and with control to avoid compensating with other muscles.
4. If this exercise causes pain or discomfort, stop and consult a physical therapist.