BACK FLUTTER - WINGS BEHIND
Strengthen upper back and shoulder muscles through posterior fluttering movements.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart and spine neutral.
- Reach your hands behind your back and cross the palms of your hands.
- Push your elbows forward, and then back, like flapping your wings.
- Keep hands positioned behind your back throughout the movement.
- Complete prescribed repetitions with controlled movements.
Key Execution Cues
Remember: Move elbows forward and back smoothly. Feel the upper back muscles working. Keep palms together behind back.
Safety & Precautions
Important: Avoid if acute shoulder or upper back injury. Do not force beyond comfortable range.
Additional Safety Notes: Do not force the movement. Stop if you experience pain. Keep movements smooth.
Exercise Modifications
Make it Harder (Progressions)
Increase repetitions. Increase movement speed. Increase range of motion.
Make it Easier (Regressions)
Decrease repetitions. Decrease range of motion. Slower movement pace.