Lie facedown with your feet together, toes pointed, and your hands on the floor palms down just in front of your shoulders. Lift your chin and gently press into palms, lifting your upper body off the floor and your head up and back as far as comfortably possible and hold. If you feel strain in your back, keep your elbows bent and forearms on the floor.
As a reminder, always consult your doctor for medical advice and treatment before starting any program.