Four-Point Single-Arm Shoulder Extension

Step 1

Begin on all fours on a yoga mat, ensuring that your knees are below your hips and your hands are below your shoulders. Use your left hand to hold one end of the recovery band on the mat and your right hand to hold the other end in a neutral grip (palm facing inwards). Your spine should be in a neutral position with your shoulder blades down and back. This is your starting position. Inhale. Exhale and gently draw your ribs to your hips to engage your core. Draw your right hand backward and upward until it slightly above hip height. You should feel a slight squeeze at the back of your arm and shoulder in this position. Throughout this movement, you should focus on pressing your left arm away from the mat and keeping your core braced. Inhale and lower your right hand to return to the starting position. Slowly repeat for the specified number of repetitions or amount of time on each side.