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Snow Wings

BeginnerMobilityTier T1

Lie on your back with your arms by your sides, palms up. Keep your arms at mat level and sweep them out to the sides and overhead, trying to touch your thumbs together.

Targets: Shoulder

Stop if

Avoid exercising in painful ranges; keep the range within what is comfortable.

Also stop if you notice
Avoid exercising in painful ranges.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home

Home Options

  • bed or couch

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Perform these exercises lying on your back, with someone else helping if needed.
  • Breathe out when you lift, kick, pump, squeeze, or do the action of the exercise. A sets/reps/hold line is for the therapist to fill in for each exercise.
  1. A man lying face-up on a mat with both arms resting flat at his sides, palms turned upward and thumbs pointing outward, elbows straight.

    Step 1 of 4

    Lying on your back, rest both arms at your sides with your palms facing up and your thumbs pointing out.

  2. The same man lying face-up, now with both straight arms extended out to the sides at shoulder height, staying close to the mat, elbows straight.

    Step 2 of 4

    Keeping your arms at bed level, sweep them out to the sides to about shoulder height.

  3. The same man lying face-up, both straight arms now extended overhead beyond his head, close to the mat, the two thumbs touching each other.

    Step 3 of 4

    Continue moving your arms overhead, staying at bed level, and try to touch your thumbs together.

  4. A man lying face-up on a mat with both arms resting flat at his sides, palms turned upward and thumbs pointing outward, elbows straight.

    Step 4 of 4

    Lying on your back, rest both arms at your sides with your palms facing up and your thumbs pointing out.

Breathing

  • Breathe out as you sweep your arms up and overhead.

Safety Information

Do not exercise in painful ranges. Perform every exercise lying on your back in bed. Have someone else help you, if needed. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.