30s hold · floor
Arms straight out to the sides, thumbs up. Lift.
- Lie face down with your arms straight out to the sides, level with your shoulders.
- Rest your forehead on the floor and turn your thumbs up toward the ceiling.
- Draw your shoulder blades together and lift both arms a few inches.
- Lower slowly and repeat with control.
Where you feel itAcross the upper backBetween the shoulder blades
Tips: The lift stays small. The squeeze between the shoulder blades is the work. Keep your neck long and your gaze down at the floor. Thumbs up keeps the shoulders in a comfortable position.
Easier: Rest your forehead on a folded towel between lifts. Bend your elbows to shorten the arms if straight is too much at first. Hold a light resistance band taut between your hands for more challenge as you get stronger.
