Prone Block Push
Prone Block Push
Muscle Group(s) Stretched: Shoulders
Range of Motion Strengthened: Shoulder flexion
Type of Stretch: Active Static
Difficulty: Intermediate
Suggested Prerequisites: Able to reach arms 180* overhead (or close to 180*)
For folks working on strengthening their overhead shoulder flexibility, this is a great drill to strengthen some of the muscles that are in a lengthened position when the arms are overhead. It’s one of my favorites for folks working on strengthening their shoulders for handstands.
How To
Step 1
Start lying on your stomach, with both arms straight overhead, hands resting on low yoga blocks (the lower the blocks, the easier).
Step 2
Wrap the outside of the armpits towards the floor (wrap your scapula towards the sides of your ribs) as you press your hands into the blocks to lift your chest just an inch or two off of the floor. Keep the arms straight.
The goal is to keep the shoulders in a “stretched” / “open” position as much as you can, not “close” them and lift your chest super high as if you were performing a hollow body. So the lower you keep your chest, the more challenging this will be!
Hold for 10-20 seconds.
Modifications
Need to make it easier?
Kneel in a child’s pose instead of lying on your stomach. This will take some of the weight out of your shoulders, making it easier to maintain proper form.
Want to make it harder?
Make the blocks taller and challenge yourself to keep the chest low - only lift an inch off the ground!
Related Content
Flexopedia: Puppy Pose
Blog Post: [Video] 5 Puppy Pose Variations for Open Shoulders
Blog Post: The Importance of “External Shoulder Rotation” in a Backbend
Blog Post: How to Get More Open Shoulders in a Bridge
