Kneeling Elbow Mobilisation

1. Starting Position:
- Begin in a kneeling position on a comfortable surface, such as a mat.
- Keep your knees hip-width apart and place your hands on the ground in front of you, shoulder-width apart.

2. Positioning:
- Ensure your back is straight and your core is engaged.
- Your arms should be extended, and your palms flat on the ground.

3. Movement:
- Slowly lower your upper body towards the ground by bending at the elbows.
- As you lower, aim to keep your elbows directly under your shoulders.

4. Hold and Return:
- Hold the lowered position for a moment, feeling the stretch in your arms and shoulders.
- Push through your palms to return to the starting position, straightening your arms.

5. Repetitions:
- Repeat this movement for 10-15 repetitions, focusing on maintaining good form throughout.

6. Breathing:
- Inhale as you lower your body and exhale as you push back up to the starting position.

7. Tips:
- If you experience any discomfort in your wrists or elbows, consider placing a small cushion or rolled towel under your palms for support.
- Always perform the movements slowly and with control to prevent injury.

This exercise helps improve mobility in the shoulders and may contribute to better overall upper body movement.