Preparation:

Maintain good posture throughout the exercise, good stability through the abdominal complex, and neutral spine angles.

Maintain neutral spine with pelvic floor contraction and abs braced to aid in spinal stability.

Movement:

Start with no weight and perfect the movement before adding VERY light dumbbells (1-3lb)

Position the dumbbells under the shoulders with arms fully extended, maintain a foot position that is WIDER than shoulder width, and ensure proper body alignment.

Stiffen the core and rotate a fully stretched arm up towards the ceiling until there is a comfortable stretch in the chest.

VERY SLOWLY return to the starting position.

Tips:

This is a super exercise to dynamically stabilize the shoulder complex and lumbo pelvic hip complex (core). As you rotate to one side, everything moves together. You should be in a straight line from head to toes. Watch for excessive lordosis (arching) in the low back, and forward head posture as you begin to fatigue.