Prone Pillow Lift

This exercise strengthens the muscles behind and between your shoulders and also the muscles in your lower back. These muscles are usually weak from the bad habit of slouching forward as we sit down. strengthening these muscles will open up the chest and improve your posture.

Equipment:
A pillow and dumbbells

Exercise techniques:

  1. Lie face down with a pillow underneath your waist.
  2. Your legs should be straight behind you in a relaxed position.
  3. With a dumbbell in each hand, bend your elbows at shoulder level. Palms should be facing down.
  4. Keep your buttocks tight to maintain your position - hips on the pillow, head and neck aligned with your spine.
  5. Start the movement by squeezing your shoulder blades together. Your elbows should move back only slightly. Your torso should lift upward (only until your chest clears the floor) but keep your abdomen and hips against the pillow.
  6. Slowly return to the starting position.

Performance tips:

  1. Make sure the pillow is big enough for you to be able to lift your torso without having to arch your lower back.
  2. Keep your chin tucked in so your head remains in alignment with your spine.
  3. Always start the movement by squeezing the shoulder blades together instead of jerking your torso upward.
  4. While the exercise is meant to strengthen your lower back, please consult a physician first if you have any history of lower back pain.

Repetitions:
Use light weights (1- to 5- pound dumbbells). Do 8 to 12 repetitions.

Go to Common Exercises...