Movement · Strong Bones
Prone Scapular Dumbwaiter
The Work · Move 8 of 15
Starting position
Lie face down, forehead resting on the mat, elbows bent to 90 degrees at your sides in a ‘W,’ palms down.
8–10 reps
Breath — Inhale to prepare · Exhale to execute
How to do it
Without lifting your head, squeeze your shoulder blades together to lift your hands, forearms, and elbows a couple of inches off the floor. Hold 2 seconds, then lower.
Keep in mind
Pull your shoulder blades down toward your back pockets to lock the upper spine in place.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →