Lying Prone T
Face down on the floor with the arms straight out to the sides in a T, thumbs up, lift the arms off the floor by squeezing the shoulder blades together.
How to do it
Setup
Lying face down, forehead resting on the floor or a folded towel, arms straight out to the sides, thumbs pointing up.
Steps
- Lift both arms off the floor, leading with the thumbs.
- Squeeze the blades together for a beat at the top.
- Lower the arms slowly back to the floor.
Common mistakes
Lifting the chest with the arms: the forehead stays down; only the arms rise. Arms drifting forward of the shoulders: keep them straight out to the sides. Shrugging up to the ears: draw the blades back and down.
Breathing
Exhale lifting, inhale lowering.
