This is another great warm up exercise to do before an upper body workout.
Due to modern life, many people become tight and rigid in their upper back, especially around the shoulder blades.
This has a knock on effect to shoulder mobility and ultimately to lifting weights safely.
By sitting back on the heels for this exercise, it limits how much movement can come from the lower back so it really helps to focus on the upper back mobility.
• Start on hands and knees. Knees underneath hips. Hands underneath shoulders.
• Sit back onto heels and place one hand lightly behind head. Raise elbow until arm is in line with body.
• Key: Try to use upper arm to start movement.
• Begin by pulling elbow down and towards opposite side knee.
• Lower back should remain flat with movement all being done by upper back.
• Bring elbow as far across as possible and then return to start position.
• Once arm reaches start position, squeeze elbow up so arm raises up past parallel to body, squeezing shoulder blade slightly.
• Complete all reps on one side before repeating on other side.
This is my, mostly, Personal Trainer musings and information which I hope you'll find helpful!