Table Rock
Open your chest and mobilize scapulae with Table Rocks. This mobility exercise engages the muscle around shoulder blades while stretching the biceps and rotator cuffs.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Chest, Biceps
- Difficulty: Beginner
- Equipment: Body Only
Table Rock
- Begin seated on the ground, knees bent, with your feet flat on the floor in front of you.
- Place your hands underneath your shoulders, fingers pointing straight back.
- Open your chest, pinch your shoulder blades together (retract), and press your hips high.
- Reach a flat body position where your hips are in line with your shoulders and knees.
- Keep your neck neutral by maintaining your gaze on the ceiling.
- Be sure your elbows remain straight and your shoulder blades stay retracted.
- Briefly hold the top position before lowering your hips back to the floor.
- Repeat for reps.
- Descend fully in between reps.
- It is normal to feel a stretch in your biceps at the top.
- Exercise: Cat Cow
- Type of Exercise: Mobility
- Muscles: Shoulders, Chest, Biceps
- Difficulty: Beginner
- Equipment: Body Only
- Exercise: Table Rock
- Type of Exercise: Mobility
- Muscles: Shoulders, Chest, Biceps
- Difficulty: Beginner
- Equipment: Body Only
