The client will begin by lying down on their stomach with their hands interlaced behind their head, making sure to keep the spine neutral. With an active core, they will then raise their torso and legs off the ground while squeezing their glutes, and pointing their toes.
It is important to start with active core and neutral spine before stating the movement. This will allow the client to keep the body in a globally arched position, and keep them from putting unwanted stress on any of the vertebrae.
The purpose of this exercise is to strengthen spinal erectors, rhomboid and scapular muscle groups, glutes, and the core. It also helps reinforce good positioning for many gymnastic movements.
This may be used throughout the week as a warm up, cool down, or an accessory exercise on a client's program.
Variations include Arch Rock and the Arch Hold.