PRONE A RAISES
How To Perform Prone A Raises
This exercise is fantastic for strengthening the mid-back and shoulders to help improve posture for sitting and standing.
Level/Difficulty: Beginner to Advanced
Muscle Group(s): upper back, core, shoulders
Equipment: none
Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises
Coaching Cues:
Maintain neutral spine, lift and rotate arms, squeeze shoulderblades
Before starting:
Feel free to use a rolled up dish towel to support the forehead if needed.
Lay on the floor with your arms by your side, palms facing the ceiling
Stretch your arms towards your feet to move your shoulder blades away from your neck.
Squeeze your shoulder blades together, then lift both arms and shoulders about two inches from the floor.
Hold this position as you rotate your palms towards the floor, further squeezing the shoulder blades together.
Return to the start and repeat for the desired reps.
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