Prone A (Shoulder Extension)

Equipment Needed

Open floor or yoga mat


  1. Lie face down with your arms at your side palms down
  2. Begin the movement by pulling your shoulder blades back towards your spine
  3. As your shoulder blades come back, lift your arms in the air and your elbows straight
  4. Hold at the end for a 2+ count
  5. Return to the starting position and repeat for the prescribed number of repetitions


Common Errors

The most common error with movements like this is not leading with your shoulder blades. Make sure that you start the movement by pulling them back.


Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • Hold onto light weights to add resistance