Lying Around the World

Note: This is just a visual reference — it may vary depending on your setup.

Stretching Shoulders

Back Shoulders

Muscle Activation

Rear Deltoid · Shoulders · Side Deltoid

90%

Chest

10%

Equipment

Exercise Mat

Setup / Starting Position

Lie on your back on an exercise mat with your legs extended and your arms extended straight above your head.

Exercise Position

Engage your core muscles and press your lower back into the mat.
Keep your legs straight and together, and your arms in line with your shoulders.

Form & Performance

Inhale deeply and brace your core.
Exhale as you slowly lower your arms out to the sides and towards the floor, maintaining a slight bend in your elbows.