Start Position:
Begin in a tall kneeling position with both knees on the ground, hips fully extended, and torso upright. Hold a weight with both hands in front of you, at arm’s length. Keep your shoulders relaxed, posture tall, and ribs anchored down to maintain core stability.
Action:
- Diagonal PNF Motion:
- Exhale as you move the weight in a controlled diagonal arc, starting from in front of your body and lifting it toward one side above your shoulder, reaching toward the ceiling.
- Rotate through your upper back (thoracic spine) as you lift, keeping your lower back stable and ribs anchored.
- Keep your eyes on the weight.
- Return to Start:
- Inhale as you lower the weight back down along the same diagonal path to the starting position in front of you.
- Repeat:
- Perform the motion for the desired number of repetitions on one side, then switch to the opposite diagonal pattern, lifting toward the other shoulder.
Purpose:
- Strengthens shoulders, arms, and core.
- Improves rotational mobility and upper body stability.
- Encourages functional, dynamic movement while maintaining core control.
Note of Precaution:
- Avoid arching your back or flaring your ribs; focus on keeping your core engaged and stable.
- Perform the movement with control to prevent excessive momentum, especially with heavier weights.
- If you feel pain or discomfort, stop and consult a physical therapist.
