Kneeling position, upper body tilted forwards, arms stretched forwards as an extension of the body (hold your head between your arms), place your hands on the floor. Alternately raise one arm to a maximum horizontal position (optional: hold arms horizontally for a few seconds) and return to the starting position.
Harden:
Hold an additional weight in your hands.
Variant I:
Change the distance between the hands: close together, more focus on the triceps. Wider apart, more stretching across the chest and latissimus.
Note:
The hand position plays a role depending on the objective (e.g. mobilisation, strengthening, stretching).
Palm down (classic, neutral) = effect: shoulders, chest muscles and latissimus are gently stretched / benefit: good joint position in the shoulder joint, neutral and gentle / use: mobilisation, stretching, yoga, functional movement.
Palm facing each other (thumbs pointing upwards): Effect: external rotation in the shoulder joint is encouraged / Benefit: often more favourable for people with shoulder problems / Use: fascia training, shoulder health.
