- 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.
- 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.
- 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, arms outstretched to the side.
- Raise head and chest off the ground.
- Raise and lower your arms (flapping wings motion) by contracting and relaxing the muscles in between your shoulder blades.
