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Prone shoulder pocket hold, illustrated in 3 steps
Lie on your front with forehead on a folded towel. Keep both arms beside your hips with palms toward the thighs.

Back

Prone shoulder pocket hold

A simple move for your upper back and lower back, done on the floor. About 30 seconds.

Position
On the floor
Equipment
A towel
Time
About 30 seconds
Works
upper back and lower back

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How to do prone shoulder pocket hold

  1. Set

    Lie on your front with forehead on a folded towel. Keep both arms beside your hips with palms toward the thighs.

  2. 1

    Draw both shoulder blades gently toward your back pockets. Keep your chest, hands and head down.

  3. 2

    Keep the position comfortable. Breathe normally.

  4. 3

    Return slowly to the start position.

Take care. Use a small, comfortable range and light effort. Stop if you feel pain.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration drawn for Desk Gym.