3 Month Prone

NeckUpper BackThoracic StabilityCervical Stability
Written By David Song

3 MONTH PRONE

The goal of this exercise is to build thoracic stability through the serratus anterior rhomboid complex at the T4 region. Start by lying down on your stomach with your elbows are ear height. Press downwards into the floor using your fingers, palms, forearms, and elbows. Raise the trunk off the floor but keep the pelvis planted on the floor and legs relaxed. Focus on raising the thoracic spine in neutral without flexing it as you protract your scapula. Hold for up to 30 seconds, rest for 5-10 seconds and repeat as needed.

Muscles Involved:

  • Serratus Anterior

  • Rhomboids

Related Conditions:

  • Neck Associated Disorder

  • Whiplash Associated Disorder

  • Rib Joint Pain

  • Cervicogenic Headache

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