This exercise prepares the arm for movement with spine extension by engaging the rotator cuff to keep the arm bone in the socket.
To do this exercise you will need a mat. Start by lying on your belly with your hands by your sides and your legs lengthened beneath you. Inhale to prepare and then exhale as you slide your shoulder blades down your back, widen your collarbones to lift your arms. Then as you inhale begin externally rotating your upper arms and lifting your head, neck, and shoulders away from the floor. Exhale as you melt to the floor and then repeat this exercise 8-10 times.
Things to think about
This exercise is very shoulder girdle focused. You want to feel it in the back of your shoulder sockets and underneath your shoulder blades. If you are feeling your upper shoulders closer to your neck try to do some chest stretches before doing it again.
This exercise is intended to build strength in your upper back. If you are feeling too much work in your low back, then be sure to lengthen the front of the pelvis and lift your belly button away from the floor.