Swan According to Speir, this exercise gets a much-needed extension into the spine (especially for those who spend so much time rounded forward!) by letting your body stretch in the opposite direction. Lie on your stomach with your hands flat on the mat under your armpits. Press your arms down and lengthen the spine up, lifting the upper body off the ground until your elbows are bent at a 90-degree angle. Lengthen the spine to lower your body back down. Repeat five times.