What it is
A prone shoulder-control drill that sweeps the arms while lying face down.
Exercise Library
Reverse Snow Angel
Track reverse snow angels by reps, range, and shoulder comfort.
Target area
Upper back, rear shoulders, shoulder blades, and posture muscles.
Why it matters
Reverse snow angels help beginners practice shoulder motion without heavy load.
Step-by-step instructions
Use these cues for app form guide popups and workout-log reminders.
- 1Lie face down with arms by the sides and palms facing down or slightly out.
- 2Keep the neck long and ribs controlled.
- 3Lift the hands slightly and sweep arms overhead in a wide arc.
- 4Return slowly to the starting position.
- 5Keep the movement small if the shoulders feel tight.
Common mistakes
- Shrugging shoulders toward the ears.
- Forcing overhead range.
- Moving quickly and losing shoulder blade control.
App-friendly short summary
Track reverse snow angels by reps, range, and shoulder comfort.
Easier version
Move one arm at a time or keep the hands on the floor.
Harder version
Add longer pauses or very light hand weights only after control is easy.
Safety notes
- Do not force painful overhead motion.
- Keep the face and neck relaxed.
- Stop for shoulder pinching, numbness, or tingling.
Beginner terms explained
These definitions match the app form-guide popup language.
Mobility
Moving through usable range with control.
Controlled reps
Repetitions performed with steady speed, body control, and no bouncing.
Range of motion
The pain-free distance a joint or body part moves during an exercise.