Chest Lift With Internal Shoulder Rotation

Description

Lie supine with your knees bent and feet flat on the floor, upper arms rotated inward in front of you, the backs of the hands facing you. As you exhale, curl your head and then your upper body up to the tip of the shoulder blades, without changing the neutral position of the pelvis, to help release the back and engage the flexion chain. Inhale at the top, then roll the shoulders inward to bring the fingers toward each other, and then slowly roll the back down to the floor, vertebra by vertebra. Perform the movement in a controlled way, without pulling on your neck.

Settings

Equipment

No Equipment

Positions

Supine Position

Muscle groups

Shoulder internal rotatorsLumbar flexors

Difficulty

Moderate

Movement

FlexionMedial Rotation

Contraction mode

Concentric