Strap-Assisted Floaty Birds
Strap-Assisted Floaty Birds
Muscle Group(s) Stretched: Back*, Shoulders
Ranges of Motion Trained: Back extension, shoulder circumduction
Type of Stretch: Active Dynamic
Difficulty: Intermediate
Suggested Prerequisites: Feel like back extensions with the hands reaching back are too easy
Many students prefer this “assisted” floaty bird variation because it allows us to more easily engage the shoulders by using a prop (the strap). That said, it’s still quite the challenging exercise!
How To
Note: You’ll need some kind of long strap for this exercise (ideally a stretchy strap, but a firm yoga strap works too)
Step 1
Start lying face-down on the floor, with legs about hip-width apart and arms reaching overhead holding onto a long strap. Start with arms very wide (at least mat-width apart, if no wider).
Step 2
Keep your legs on the floor as you start to lift your torso and your arms off the ground.
If you are very backbendy, engage your transverse abdominus by sucking your belly button in towards your spine (this will help take some pressure out of your low back if you end up backbending quite far in the next part of the exercise).
Step 3
Once you’ve lifted the chest as high as you can, reach your strap up-and-back towards your butt, making sure both arms stay straight and both shoulders rotate at the same time (if you find yourself breaking your frame, simply take your hands farther apart on your strap).
As you’re reaching your hands back, see if you can lift your chest just a bit higher!
Step 4
Keeping your chest as lifted as you can, bring the strap back up-and-to-the-front and then slowly lower your chest to the ground.
PHEW! That’s one rep. Continue for 4-12 reps total.
Modifications
Need to make it easier?
Take your hands farther apart.
Don’t worry about how high (or not) you’re lifting. Even doing these low to the floor with small movements can be beneficial.
Anchor your feet under a heavy piece of furniture, use a back extension machine at the gym, or have a friend sit on your calves. This will allow you to use your glutes and hamstrings to help lift your torso, not just your back muscles.
Want to make it harder?
Take your hands closer together on your strap.
Lose the strap and do these hands-free.
Related Content
Flexopedia: Floaty Birds
Blog Post: Back Extensions: The Backbender’s Broccoli
Blog Post: Why Your Upper Back Sucks at Backbending (and How to Make it Suck Less)
