HOW: Begin on your hands and knees. Push back into a child’s pose, round your back within your tolerance. Lay yourself flat facing down to transition yourself to a press up. Move slow and controlled and press up within your tolerance. If either of these irritates your back modify the range of motion you go through. Transition back and forth between these two positions.
FEEL: You should feel a stretch in the low back when in a child’s pose, and in your abdominals when you are pressing up.
COMPENSATION: Try to lock your elbows and straighten your arms as your push your upper half upwards.