Lying Around the World
Improve shoulder mobility and stability with Lying Around the World. This bodyweight exercise strengthens your deltoids and rotator cuff by moving your
Description
An exercise focused on shoulder mobility and strengthening, performed while lying down and moving the weight in an arc over the body.
How to Do Lying Around the World
- 1Setup
Lie supine (face up) on the floor with your legs extended, feet together, and arms straight by your sides, palms facing down. Keep your head neutral and your lower back gently pressed into the floor.
- 2
Keeping your arms straight and close to the floor, slowly raise them in an arc shape, moving them outwards and then upwards towards your head. Maintain control and avoid lifting your shoulders off the ground.
- 3
Continue the arc until your hands meet directly overhead, maintaining contact with the floor if possible, or keeping them just above the floor. Focus on the stretch through your shoulders and chest.
- 4
Reverse the motion, slowly bringing your arms back down in the same arc, moving them outwards and then downwards until they return to the starting position by your sides. Exhale as you bring your arms back down.
- 5
Ensure your shoulder blades remain stable and in contact with the floor throughout the entire movement. Maintain a consistent pace for the duration of the set.
Tips
- Focus on slow, controlled movement to maximize time under tension and improve joint stability; avoid using momentum to swing your arms.
- Maintain a slight engagement of your core by drawing your navel towards your spine to prevent your lower back from arching excessively as your arms move overhead.
- If maintaining straight arms close to the floor is difficult due to shoulder mobility, allow for a slight bend in your elbows but keep the movement controlled and smooth.
- Synchronize your breathing: inhale as your arms move overhead, and exhale slowly and deliberately as you bring them back down to your sides.
Common Mistakes
- ×Arching the lower back: Avoid letting your lower back lift off the floor by engaging your core and actively pressing your lumbar spine into the ground throughout the movement.
- ×Rushing the movement: Perform the exercise slowly and deliberately, focusing on muscle control and a smooth arc rather than speed, to prevent injury and maximize muscle engagement.
- ×Lifting arms too high off the floor: Keep your arms as close to the floor as possible throughout the arc to maintain constant tension and proper shoulder positioning, indicating good mobility.
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