This exercise continues to progress the swan and foam roller series. In this variation the shoulder stability is challenged with movement at the elbows.
To do this exercise you will need a mat and a foam roller. Start by lying on your belly with your legs lengthened long beneath you. Place the foam roller perpendicular to your body about six inches above your head. Reach your forearms over the foam roller. Inhale as you turn your thumbs to the ground, internally rotate your shoulders, and slide your shoulder blades to your ears. Then exhale as you turn your thumbs to the ceiling, externally rotate your arms, and slide your shoulder blades down your back. Maintain the shoulder blade connection as you inhale and lift your spine vertebra by vertebra away from the floor. Once lifted maintain the spine connection as you exhale and bend your elbows, and then inhale as you straighten your elbows. Repeat this motion 8-10 times
Things to think about
This is one of those exercises that looks easy and is hard. Maintaining shoulder stability while moving your arms requires great strength in the muscles under the shoulder blades.
Also maintaining spinal extension during this movement will build endurance in many important postural muscles.