Lie face down with your forehead supported and your arms stretched overhead, hovering off the floor. Sweep both arms in a wide arc down past your sides until the backs of your hands stack on your lower back, rotating the palms as they travel, then reverse the circle without anything touching down.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
4 to 5 slow circles, 2 rounds, resting between rounds.
The passage past shoulder height is where stiff shoulders pinch; bend the elbows and widen the arc rather than forcing it, and do not fake the movement by arching the lower back. A history of shoulder dislocation calls for a slower build-up.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.