Prone Wing Flap

Setup

Lie face down on an exercise mat, ensuring your body is fully extended with your legs together and forehead resting on the floor or just slightly off it to maintain a neutral neck.

Positioning

Place your hands behind your lower back, palms facing outward or upward, with fingers interlocked or close together.

Movement

1. Engagement: Actively engage your core and gently squeeze your glutes to stabilize your lower body. Keep your legs anchored to the floor throughout the movement.

2. Extension: Lift your chest off the floor by contracting your back muscles (erector spinae).

3. The Sweep: While maintaining the elevated torso position, sweep your arms out to the sides in a wide arc until they are extended near your ears, palms facing down.

4. Return: Reverse the motion by sweeping your arms back down toward your hips and return to the starting position behind your back.

5. Completion: Lower your torso slowly back to the starting position before beginning the next repetition.