Prone Shoulder Rotation

Setup

1. Lie flat on your stomach on a mat or comfortable surface.

2. Position your arms in a 'W' shape, with elbows bent at a 90-degree angle and tucked close to your torso.

3. Keep your neck neutral by looking down toward the floor throughout the movement.

Movement

1. While keeping your elbows pinned near your body and forming a 90-degree angle, rotate your forearms upward toward the ceiling.

2. Aim to rotate as far as comfortable without your elbows lifting off the ground.

3. Squeeze your shoulder blades together at the top of the movement.

4. Slowly return your hands to the starting position on the floor to complete the repetition.