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

Exercise videos