Prone Goal Post Hand Raise (S3)

 
 

Flow

Lie face down with the WAV on the ground above your head and midline aligned with your nose. Ensure your head and neck are aligned and trending towards neutral. If they are not, provide appropriate propping to allow for such alignment. Extend your arms out to the side, only as far as comfort and flexibility allow. Grasp the WAV with an overhand grip and bend your elbows to 90 degrees. Float the WAV up while keeping the elbows connected to the floor. Lower the WAV back down. Repeat this pattern of lifting and lowering the WAV.

Focus

Challenge dynamic posture via re-educating shoulder integration and cervical uprighting. Address postural-based dysfunctions and neck pain in a non-upright position.

Cues

VERBAL: Allow the tops of your shoulders to roll back and down without squeezing the shoulder blades together.

BE MINDFUL: Allow your breath to connect you to your center and find support for your back. * Do your shoulders move freely through space? * Feel the stability from both shoulders move the WAV as one.

WAV INTERACTION: Explore the connection between your midback and the WAV. Lengthen in all directions and feel if the liquid moves to one side or the other. * Keep calm and quiet.

Common Compensations

  • Breath Hold/Valsalva
  • Decentration - Lumbar Region
  • Decentration - Cervical Reclination
  • Elevated/Adducted Scapula/Shoulder Girdle
Flow Focus

Lie face down with the WAV on the ground above your head and midline aligned with your nose. Ensure your head and neck are aligned and trending towards neutral. If they are not, provide appropriate propping to allow for such alignment. Extend your arms out to the side, only as far as comfort and flexibility allow. Grasp the WAV with an overhand grip and bend your elbows to 90 degrees. Float the WAV up while keeping the elbows connected to the floor. Lower the WAV back down. Repeat this pattern of lifting and lowering the WAV.

Challenge dynamic posture via re-educating shoulder integration and cervical uprighting. Address postural-based dysfunctions and neck pain in a non-upright position.

Cues Common Compensations

VERBAL: Allow the tops of your shoulders to roll back and down without squeezing the shoulder blades together.

BE MINDFUL: Allow your breath to connect you to your center and find support for your back. * Do your shoulders move freely through space? * Feel the stability from both shoulders move the WAV as one.

WAV INTERACTION: Explore the connection between your midback and the WAV. Lengthen in all directions and feel if the liquid moves to one side or the other. * Keep calm and quiet.

  • Breath Hold/Valsalva
  • Decentration - Lumbar Region
  • Decentration - Cervical Reclination
  • Elevated/Adducted Scapula/Shoulder Girdle