Vertical Chicken
The Vertical Chicken will help you find those tight rotator cuffs, as well as reach into your tricep chain. If you've been needing to warm-up shoulders, this active mobility exercise is worth a try.
- Type Of Exercise: Mobility
- Muscles: Shoulders
- Difficulty: Intermediate
- Equipment: Resistance Band
Vertical Chicken
![Vertical Chicken 1 Vertical Chicken Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/vertchicken1.jpg)
![Vertical Chicken 2 Vertical Chicken End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/HBP_PE21_iM_-_3-1.jpg)
![Vertical Chicken 3 Vertical Chicken](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/05/VerticalChicken.jpg)
- Use a band that is roughly forearm length for this exercise.
- Grab one end of the band with your right hand and put it over your right shoulder.
- Reach behind your back with your left hand and grab the other end of the band.
- Point your right elbow to the ceiling and your left elbow straight out to your left side.
- Continue to pull your hands apart as you hold for time.
- Come out slow and switch sides.
![Vertical Chicken 4 Cactus](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/HBP_PE15_iM_-_3-1.jpg)
- Exercise: Cactus
- Type of Exercise: Flexibility
- Muscles: Shoulders, Chest
- Difficulty: Moderate
- Equipment: Body Only
![Vertical Chicken 5 Prone Retraction](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/05/HBP_SE1_iM_-_3.jpg)
- Exercise: Prone Retraction
- Type of Exercise: Flexibility
- Muscles: Shoulders, Chest
- Difficulty: Intermediate
- Equipment: Body Only