1) Start position: Lie back onto floor or bench with knees bent and one hand behind head. Raise one arm straight up and hold a medicine ball. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3) Return to start position.
4) Remember to keep head and back in a neutral po sition. Hyperextension or flexion of either may cause injury.
