Reverse Snow Angels

Reverse Snow Angels is an excellent exercise for strengthening the upper back , shoulders and posture muscles such as trapezius and rhomboids. This exercise is particularly useful for counteracting poor posture and loose muscles after long periods of sitting, as well as improving shoulder mobility and scapular control.

Correct technique

Follow these steps to perform Reverse Snow Angels correctly:

1. Lie flat on your stomach with your arms outstretched in front of you and your legs outstretched behind you.
2. Keep your arms and legs slightly raised from the floor, while keeping your head in a neutral position.
3. Pull your arms back along the side of your body, while squeezing your shoulder blades together.
4. Keep your arms and legs off the ground throughout the movement and slowly return to the starting position.

Common errors

To get the most out of Reverse Snow Angels, avoid these mistakes:

• Too much movement in the neck: Keep the head in a neutral position without looking up, to avoid strain on the neck.
• Lack of core activation: Keep your core tight throughout the movement for better stability.
• Touching the ground: Avoid letting your arms or legs touch the ground during the exercise to maximize muscle activation.

Modifications and variations

Here are some variations and modifications of the Reverse Snow Angels:

• Beginner Modification: Perform the exercise with your arms and legs on the floor to focus on form before gradually lifting them.
• Advanced variation: Add resistance by using light weight plates or bands to increase the load on the muscles.

Repetitions and sets

Aim for 3 sets of 12-15 repetitions to improve strength and endurance in the shoulders and upper back. The exercise can also be done as part of a warm-up or mobility routine.