How to Do
How to Do Kneeling Exercise for Reaching, Rolling, and Lifting
This flexibility exercise is good for those who have tightness in the shoulders. You must be able to kneel on the floor for several minutes on both knees. You should also be able to rest the buttocks on the heels.
Be sure to maintain good form throughout this stretch. If any pain is experienced, immediately stop this exercise.
Beginning
Beginning Kneeling Exercises for Reaching, Rolling, and Lifting
Get down on your hands and knees. Your hands should be in a straight line beneath the shoulder and your knees should be stacked below the hips. Suck in the abdomen drawing the navel towards the spine.
Movement
Kneeling Exercise for Reaching, Rolling, and Lifting Movements
1. Tuck the chin in and towards the chest, then push the hips back to rest on the heels. Allow the chest to rest on the thighs.
2. Both arms should be straight and close to the ears with the palms resting on the floor.
3. Focusing the eyes on the floor, roll the torso over to the left and lift the right hand off the floor. You will now perform three motions.
4. Reach the arm overhead. Then, rotate the arm to the outside so that the palm faces upwards. Without moving the torso, lift the arm towards the ceiling. Hold this stretch for the desired time.
5. Slowly reverse the steps to return to your original position.
6. Repeat on the opposite side and continue for repetitions.
Benefits
Kneeling Exercise for Reaching, Rolling, and Lifting Benefits
Reach, Roll, and Lift-Kneeling is a beginner stretch that relieves tightness and improves range of motion in the shoulders and upper back.
Exercise Aliases
Reach Roll Lift, Lift Exercise Kneeling.
