- Bring yourself to a strict push-up position
- Tap the hand of the working arm on the ground to find your balance. Raise opposite limbs till they are parallel to the ground
- Hold for a split second and then try to bring your elbow to your opposite knee by driving both towards the centre of the body.
- Spine might curve slightly but you should not shift your hips during the movement.
- From the standing position perform a walkout (use to palms to "walk" into the push up position).
- Bring your leg to the side and place the foot by your palm.
- Rotate towards the ceiling and then towards the ground, pressing the hips towards the ground.
- Lie on your front with your arms extended and above your head.
- Point the thumbs up.
- Try to raise your arms off the ground keeping them straight.
- Kneel in front of a bench, placing your elbows on with palms facing up while holding the dowel at shoulder width.
- Sit your hips back onto your heels, pressing the head in between the arms.
- You should feel a stretch in your lats, triceps and deep in the shoulder joint.
- You can add movement (bend-extended arms) to mobilise the shoulder joint.
