Step 1

Starting Position: Kneel on a mat holding resistance cable or band handles in both hands with your arms fully extended in front of your body at shoulder, or just above shoulder height. Your elbows will remain extended throughout the exercise. Grip the handles with a closed, neutral grip (thumbs wrapped around the handles and palms facing each other).

 

Step 2

Downward Movement: Gently contract your abdominal / core muscles ("bracing") to stiffen your torso and stabilize your spine, and depress and retract your scapulae (pull your shoulders down and back) without arching your low back and maintain this shoulder position throughout the exercise.

 

Step 3

Exhale and slowly pull your arms backwards and downwards to a point level of your hips, but forming a wide arc with your movement. As your arms move backwards forming this wide arc, slowly externally rotate your arms so that your palms face upward. Maintain your erect torso position and avoid arching your low back during the movement.

 

Step 4

Upward Movement: Inhale and slowly return your arms back to your starting position keeping your arms extended and torso vertical.

 

Try performing this exercise alongside a mirror to monitor any change in your back or shoulder position.

Orthopedic Exercise
Specialist Program

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