Seal Rock
Seal Rocks are a great upper thoracic warm-up and help articulate the thoracic spine and scapular movement.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back, Chest
- Difficulty: Beginner
- Equipment: Body Only
Seal Rock
![Seal Rock 1 Seal Rock Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/SealRock1.jpg)
![Seal Rock 2 Seal Rock End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/SealRock2.jpg)
![Seal Rock 3 Seal Rock](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/06/SealRock.jpg)
- Begin kneeling, sitting back on your heels, with your torso folded over your thighs and arms extended long in front of you.
- Rock forward, straighten your legs, and press up through your arms to arch your spine. Keep your legs in contact with the floor.
- Keep your glutes engaged to help protect your low back and help you arch through your middle and upper spine.
- Straighten your elbows as much as possible and be sure to keep your hands directly under your shoulders.
- Push down into the floor and open your chest at the top of the stretch to keep your shoulder blades down and back (depressed and retracted).
- Look up. Press back to the start position and repeat for reps or time.
![Seal Rock 4 Reach Underneath](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/BRsSE6-3.jpg)
- Exercise: Reach Underneath
- Type of Exercise: Flexibility
- Muscles: Trapezius, Shoulders
- Difficulty: Beginner
- Equipment: Body Only
![Seal Rock 5 Supine Trap](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/BRsSE9-3.jpg)
- Exercise: Supine Trap
- Type of Exercise: Flexibility
- Muscles: Shoulders, Trapezius, Middle Back
- Difficulty: Beginner
- Equipment: Body Only