Lay prone on a glute-ham developer with your feet in the holders, your hips on the pads, and your rigid torso suspended beyond the pads. Lower your torso by "snaking" your spine vertebre by vertebre until your toros rests perpendicular to your legs. Begin with the head and shoulders and finish with the lower lumbar spine. Reverse back up, starting with the lower lumbar spine, until you reach the starting position. This is a great exercise for developing back control and awareness.