As with any exercise, warming up the back muscles is a great way to prevent injury. This can be done a number of ways:
- Lying on the stomach, using the arms as supports, arch the lower back upward and hold
- Keeping the hips forward, rotate the upper torso 90 degrees left, hold, then come back to the starting position, then rotate the upper torso 90 degrees right, hold then return to the start position.
- Standing straight up, slowly bend down, arms aiming for the toes. Go as for down as you can within a comfortable level. Hold this position for 10-15 seconds. Slowly rise up.
- With your feet double shoulder width apart, take your right hand and slowly reach for your left foot, going as for down as you comfortably can. Repeat for opposite side.