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Supine Arm Circle (Regression)
Supine Arm Circle (Regression)
Body Area
Shoulders, Upper Back
Starting Posture
While lying on the foam roll, grab Stix at position 3 (near the bottom of the handle) Make sure neck is in neutral position, a small pillow may be necessary.
Action
Like the standing arm circles, pull Stix toward chest while squeezing shoulder blades, then take out from body in a wide arc and finish the circle back in the starting position. Reverse directions.
Stix Type
Lite
X-Lite
Supine Bilateral External Rotation (Regression)
Supine Bilateral External Rotation (Regression)
Body Area
Shoulders, Upper Back
Starting Posture
Knees bent, elbows bent to 90°, core tight.
Action
Externally rotate arms as far as possible without letting the elbows float away from ribs, don’t drop towel. (Progression: Supine Unilateral External Rotation – externally rotate arms as far as possible without letting the elbows float away from ribs, don’t drop towel. Hold the finish position with one arm while the opposite arm performs the exercise (adding an isometric); alternate arms.)
Stix Type
Lite
X-Lite