Technique
Lie on your back, knees bent (usually ~65°), feet on the floor, heels ~40 cm from the hips, arms crossed on the chest or by the temples.
Up 1.5 s: only the shoulder blades come off (up to ~30°), lower back pressed down, chin away from the chest.
Down 2 s.
Do not pull on your neck, do not sit all the way up.
Stop if the lower back or neck hurts.
Common mistakes
- Pulling on the neck — cross arms on the chest or hold them at the temples.
- Sitting all the way up — lift only the shoulder blades.
- Lower back lifting — keep the lower back pressed to the floor.
- Chin tucked to the chest — leave a fist of space under the chin.
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