Prone Ws

  • HOW: Lay on your stomach and rest your forehead on the ground. You can use a towel roll for comfort between the floor and your head. Get your arms resting in a ‘W’ position overhead with your hands on the ground. While maintaining this arm position, squeeze your shoulder blades together and lift your hands and arms off the ground. Hold for a moment, then return to starting position and repeat.
 
  • FEEL: You should feel your shoulder blade muscles working hard with this exercise, especially the muscles between your shoulder blades.
 
  • COMPENSATION: Do not arch your low back, do not move your head or neck, do not lose ‘W’ position.

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