Prone on mat, arms in a capital ‘E’ position Neutral spine, elbows in 90 degrees flexed, legs together
Inhale and externally rotate arms, pivoting at elbows and floating forearms off the floor. exhale to lift arms up maintain hands higher than elbows. inhale to extend thoracic spine, bringing arms still higher. optional advanced variation – exhale to reach arms overhead, extending elbow reaching up at an angle. inhale to bring arms back to elevated capital ‘E’ position. exhale to roll back down onto mat, maintain arms elevated. lower elbows to mat, maintain hand higher than elbows. lower forearms to mat.
Core control; a wrist straight; scapular stability
Poor head and neck alignment.
Back extensions, rotator cuff, scapular stabilizers, abdominals, trapezius, deltoids, chest opening (pectoralis)
Core stability, mobilisation and strengthening upper back and shoulders, shoulder girdle stability, postural control