Single Arm Scapular Push-Up to Rotation
1. Starting Position:
- Begin on all fours in a tabletop position. Your hands should be under your shoulders and your knees under your hips.
- Keep your back flat and engage your core. Ensure your neck is aligned with your spine by looking down at the mat.
2. Movement Preparation:
- Shift your weight slightly to the right side, lifting your left hand off the ground. If you're new to this, you may want to keep your left knee on the ground for stability.
3. Scapular Push-Up:
- While maintaining a strong core, lower your chest towards the ground by bending your elbows, keeping them close to your body.
- Allow your shoulder blades to squeeze together as you lower down, then push back up to the starting position while keeping the core engaged.
4. Rotation:
- After completing the push-up, open your body to the left side as you reach your left arm upwards towards the ceiling, rotating your torso.
- Hold this position for a moment while taking a deep breath.
5. Return:
- Return your left hand to the ground, back to the starting position on all fours.
- Repeat the same movement sequence on the opposite side by shifting your weight to the left, lifting your right hand, and performing the push-up and rotation.
6. Repetitions:
- Aim for 5-10 repetitions on each side, ensuring you maintain control throughout the movements.
Tips for Beginners:
- Focus on form over speed. Ensure each movement is controlled.
- If full rotations and push-ups are too challenging, modify by performing the push-up with both knees on the ground and avoiding the rotation.
- Keep breathing steady; exhale as you push up and inhale during the rotation.
