Prone Shoulder W – Swissball

  • HOW: Begin by lying on a swissball with it comfortably under your belly button in a plank-like position. Push your toes into the ground engaging your glutes and core while keeping your back flat. From here, bring your elbows together down in front of you with your thumbs facing out. Keep your elbows bent as you bring your arms up to the side using your shoulder blade muscles.ย 
 
  • FEEL: You should feel the muscles in your shoulder blade working.ย 
 
  • COMPENSATION: Keep your neck in line with your spine, donโ€™t shrug your shoulders as you bring your elbows up.

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