Locust Pose
The Locust Pose is a back-strengthening exercise that targets the lower back, glutes, and shoulders. It involves lying face down on the floor and lifting the chest, arms, and legs away from the ground at the same time, creating a gentle arch through the spine. This movement engages the muscles along the back of the body, including the spinal extensors and hamstrings, while also opening the chest and shoulders. Because of the controlled lifting motion and full-body engagement, the Locust Pose is effective for improving posture, building back strength, and increasing overall stability. It can also help counteract the effects of slouching and prolonged sitting by strengthening the muscles that support an upright position.
How To:
- Lie face down on the floor with your arms by your sides and legs extended straight back, keeping your forehead resting lightly on the ground.
- Engage your core and back, lift your chest, arms, and legs together, reaching fingertips back and toes away. Hold for 10–30 seconds with a neutral neck and steady breathing, then lower with control.
*Never do an exercise that causes you pain*