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Lie flat on the floor with your feet resting on a flat bench and your knees bent at a 90-degree angle. Cross your right ankle over the left knee and extend the left arm. Place your right hand behind your head and keep your elbow wide so you cannot see it. Exhale as you lift your chest up and your upper back off the floor. As you are lifting up your chest, bring your left shoulder toward your right knee. Keep your chin off you chest and look straight up. Inhale as you slowly lower your back to the floor, following the same pattern, but do not touch your upper back to the floor. Perform the movement slowly and do not put tension on your neck.