Prone Pinwheel
PRONE PINWHEEL
The prone pinwheel is a scapular and shoulder mobility exercise. Start by laying down on your belly on a padded surface. Position one hand to be behind your back with your palm facing the ceiling, and your other hand with the palm placed behind your head. Raise both elbows off of the ground while maintaining floor contact with your stomach and chest. Begin to lift both hands off of your body and simultaneously transition them until they reach opposite starting positions. Lower the elbows to end a repetition and repeat as required.
Muscles involved:
trapezius
rhomboids
levator scapulae
serratus anterior
rotator cuff
Related conditions:
text neck
upper cross syndrome
shoulder impingement
secondary rotator cuff tendonitis
biceps sling irritation
functional shoulder instability
glenohumeral labral tear