Prone Snow Angels

Most runners focus on lower-body strength exercises, but we need upper body strength and mobility too!

Prone Snow Angels are versatile, challenging, and can be done anywhere. No special equipment required. The primary focus is the posterior muscles of the shoulder, specifically the mid/lower trapezius and rhomboids.

Lay prone on a mat and tuck the chin. Squeeze the glutes, hamstrings, and calves and engage the core to stabilize the spine. With arms at your sides and palms facing down, retract the shoulder blades to lift the arms off the ground. Slowly abduct the shoulder, attempting to keep arms as far off the floor as possible. As the arms reach the 90* abduction, rotate the palms to face upward. Do NOT shrug the shoulders in an attempt to keep arms off the floor, especially in the “overhead” position.

Progressions: extension of arms at the elbow (wider reach)higher repetitions

Stephanie Harboe is a RRCA-certified running coach and NASM-certified personal trainer.

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