• Lie on your back on either the floor or a foam roll, knees bent and head supported.
• Engage your lower core muscles to keep the lower back in neutral.
• Nod your chin to neutral and maintain that position throughout the exercise, keeping the surface muscles relaxed.
• Slowly and under control, lift both arms up over your head, then back down again, making sure that the neck and low back remain in neutral.
• Repeat.
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