Cobra with Scapular Squeeze
Move 1: Cobra with Scapular Squeeze
Body Part: Back,Core,Shoulders,Lower back
Equipment: No equipment
Repetitions: Repeat sequence 6-8 times.
Lie facedown with elbows bent and in toward sides, palms near shoulders, legs slightly separated and rotated outward, tops of feet on floor. Pull shoulder blades down, pull belly up and in (away from floor), drawing tailbone down, neck and head aligned with spine, forehead touching floor. Inhale and lift torso upward as if to push away from floor, engaging back muscles into a mild backbend [A].
Exhale and lift hands a few inches off floor, pulling arms up and away from the floor and back, elbows toward hipbones [B]. Hold this "squeeze" for three breaths, then exhale and release to start position.