Supine Angel

Supine Angel

The supine angel is a gentle yet highly effective exercise that promotes upper back mobility, shoulder stability, and posture correction. Performed while lying on your back with your arms extended overhead, this movement engages the upper back muscles, including the rhomboids and lower trapezius, to encourage proper scapular movement and alignment.

Ideal for athletes and fitness enthusiasts, the supine angel helps counteract the effects of poor posture, often caused by prolonged sitting or repetitive forward movements like typing or heavy pushing exercises. By opening up the chest and shoulders while reinforcing upper back strength, it reduces the risk of shoulder injuries and improves movement patterns necessary for sports like swimming, weightlifting, and climbing.

This exercise is suitable for various fitness levels and can be adjusted by modifying the range of motion or adding a resistance band. Incorporating the supine angel into your routine will enhance scapular stability, improve posture, and refine functional movement patterns for better shoulder health and overall mobility.

Equipment Needed:

  • Open floor or yoga mat

Instructions for the supine angel:

  1. Lie on your back and bend your knees so your feet are flat
  2. Tilt your pelvis back so your low back is flat on the floor
  3. Tuck your shoulder blades back
  4. Put your arms down at your sides and place your forearms flat on the floor
  5. Take a belly breath, brace your core, and start to slide your arms along the floor as if making a snow angel
  6. Move your arms as far overhead as you can without them or your low back coming off of the floor.
  7. Pause at the top and return to the starting position

Common Errors:

  • Make sure to keep your arms and spine flat against the floor through the entire movement

angel Progressions / Regressions:

If this is too challenging:

  • Only elevate your arms as far as you can

If you want more of a challenge:

  • Try this while seated with your back against a wall

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