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.
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