Safety Notes

• Avoid if acute lower back pain or neck issues exist.
• Keep movements slow to prevent strain.
• Only reach as far as flexibility allows.
• Stop if pain occurs beyond mild muscle burn.
• Consult professional for pre-existing conditions.
• Use mat for back comfort.

Spotting

No spotter required; self-supported floor exercise.

Common Mistakes

• Using momentum instead of abs.
• Straining neck by pulling with hands.
• Arching lower back off floor.
• Bending knees excessively.
• Reaching only with head.
• Forgetting to control descent.

• Acute lower back pain
• Neck strain or injury
• Recent abdominal surgery

• Adequate hamstring flexibility for straight legs
• Shoulder flexion for band hold

Build Up First

• Basic crunch form
• Core engagement awareness