- Use a bench or an object to elevate your feet.
- Lower your head towards the floor by bending your elbows
- Push through your hands and return to the starting pike position.
- Repeat
- Reach one arm behind your body, with your elbow pointing upward behind your head.
- Assist the stretch with your other hand on your elbow to engage your shoulder.
- Pause for a few seconds, then repeat the stretch with your other arm.
- Place the top of your hand into the small of your back, your arm at a 90 degree angle.
- Hold your elbow with the other arm, and slowly pull the arm forward until you feel your shoulder engaged in the stretch. Pause at the apex of the stretch and return to the starting position.
- Return to starting position, and repeat with your other arm.
- Use a handle attachment with the cable set to the bottom of the machine. Stand upright making sure to maintain a flat back. Your starting position will have your palms facing forward.
- Use both your elbows and shoulders to press the weight directly overhead.
