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Preparation:
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Lie with foam roll along spine (butt to head).
Arms are bent in front of body at shoulder height .
Engage core and lower shoulder blades to the floor, then hold body alignment.
Have knees bent and feet flat around hip width.
Movement:
Raise arms extending them above the head, making a "V" shape.
Lower arms back to start position in a slow controlled eccentric motion.
Keep the elbows wide as the shoulder blades pull closely together at the lower corners.
The final position resemble a "W" shape. Hold this, squeezing for 2".
At any point, pause and apply downward pressure into the tender knots.
Keep body aligned throughout exercise constantly try to squeeze bottom of scapula together.