Prone snow angels, also known as "swimmers," are an exceptional exercise for fortifying and mobilizing your upper back, especially targeting the shoulder blades and rotator cuff muscles. Engaging in this exercise not only enhances shoulder and scapular stability but also promotes greater mobility in the thoracic spine. By incorporating active muscle engagement and mobility, prone snow angels effectively build endurance in the upper back, shoulders, and arms, making them a valuable component of any comprehensive workout routine.
Start by lying face down and reaching your arms overhead. Lift your arms and chest off the ground slightly, then execute a controlled sweeping motion, mimicking the pattern of making a snow angel. Keep your head neutral and your arms off the ground. Return to the starting position with control and repeat the motion for the desired repetitions.
Complete two to three sets of 10 to 15 reps with 90 seconds of rest between sets.
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