Kneeling Forward Palm Nudge
Gently stretch & mobilize shoulders, triceps & core. Controlled nudging improves flexibility & stability in this kneeling exercise.
Muscle Groups
Primary
Secondary
Instructions
1. Begin in a kneeling position with your toes tucked under and your back flat.
2. Place your palms flat on the ground in front of you, shoulder-width apart.
3. Inhale and engage your core to maintain stability.
4. On an exhale, gently nudge your palms forward a few inches while keeping your elbows straight, moving your body slightly forward without arching your back.
5. Hold the position for a moment, feeling a stretch in your shoulders and triceps.
6. Inhale and return to the starting position by nudging your palms back.
7. Repeat this nudging motion for a set number of repetitions or for a set duration of time.
8. Make sure to keep your movements controlled and your core engaged throughout the exercise.
This exercise is designed to increase shoulder mobility while also engaging the core for stability. The isometric hold during the forward position helps to improve muscle endurance in the shoulders and arms.
---