Shoulder blade
Prone Blade Set
Teach the blades to sit on the ribs before we ask them to travel.
8 holds of 5 seconds
Floor
Why we use it
Before the blade can travel, it has to sit. This is the set we want under a carry and under a reach.
Start here
Face down. Forehead on a towel. Arms along the sides, palms facing the thighs. Long neck.
How to
- 1Face down. Forehead on a towel. Arms along the sides.
- 2Draw the shoulder blades down and slightly together, as if into back pockets.
- 3Hold five seconds. The arms can lift an inch if the blades stay set. Neck stays long.
Feel for
Blades sliding down and slightly together. Neck long. Low back quiet.
Breathing
Breathe out as you set. Hold the breath only if you went too hard — then ease off.
Do this
- — Draw the shoulder blades down and slightly together — as if sliding them into back pockets.
- — Hold. The arms can lift an inch if the blades stay set. Neck stays long.
- — If the low back joins, you are lifting too much.
Common mistakes
- — Pinching the blades hard toward the spine and holding the breath.
- — Craning the head. Using the arms instead of the blades.
Regression · Progression
Easier: Set only. No arm lift.
Harder: Lift the arms an inch with the blades still set, 3-second hold.