Roll Shoulder Blade Reach Lying on Floor

The Roll Shoulder Blade Reach Lying on Floor is a fantastic exercise that targets the muscles in your upper back, shoulders, and core. This exercise helps to improve your posture, increase shoulder stability, and strengthen your back muscles. It's a great move to incorporate into your workout routine whether you're at home or at the gym. To perform this exercise, start by lying on your back with your knees bent and feet flat on the floor. Place your arms straight out to the sides, palms facing up. Engage your core muscles by pulling your belly button in towards your spine. Next, roll your shoulder blades down towards your waist while keeping your arms flat on the floor. This will create a slight lift in your chest. From here, slowly reach your right arm up towards the ceiling, trying to keep your shoulder blades pressed down and your back flat on the floor. Pause at the top, and then slowly lower your arm back down. Repeat the same movement with your left arm. Make sure to perform this exercise in a slow and controlled manner, focusing on maintaining good form throughout the movement. Aim for 10 to 12 repetitions on each side, with 2 to 3 sets. Remember to listen to your body and stop if you feel any pain or discomfort. If you're new to this exercise, you may want to start with lighter weights or even just bodyweight to ensure proper form before progressing to heavier weights. And as always, combining this exercise with a well-rounded workout routine and a healthy diet will optimize your overall fitness journey. So give the Roll Shoulder Blade Reach Lying on Floor a try and enjoy the benefits it brings to your upper body strength and posture!

Instructions

• Lie down on your back on a comfortable surface, such as a yoga mat or a carpet.
• Keep your knees bent and your feet flat on the floor, hip-width apart.
• Extend your arms straight up towards the ceiling.
• Slowly roll your shoulder blades off the floor, reaching your hands towards the ceiling.
• Keep your lower back pressed into the floor and engage your core to maintain stability.
• Hold the position for a few seconds, focusing on squeezing your shoulder blades together.
• Slowly lower your shoulder blades back down to the starting position.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Engage your core muscles throughout the exercise to maintain stability.
• Focus on squeezing your shoulder blades together as you roll them down and reach overhead.
• Keep your neck relaxed and avoid shrugging your shoulders during the movement.
• Exhale as you roll your shoulder blades down and reach overhead, inhale as you return to the starting position.
• Start with a light weight or no weight at all, gradually increasing the resistance as you become stronger and more comfortable with the exercise.
• Use a yoga mat or a padded surface to lie on for added comfort and support.
• Perform the exercise in a controlled manner, avoiding any jerky or sudden movements.
• If you experience any pain or discomfort, stop the exercise and consult with a healthcare professional or fitness trainer.
• Include this exercise as part of a well-rounded upper body workout routine to target the muscles in your back, shoulders, and arms.
• Consistency is key! Aim to perform this exercise at least 2-3 times per week to see improvements in strength and flexibility.