Around The World Lying On Floor
Around The World Lying On Floor Exercise Description
Around the World Lying on Floor is a prone, bodyweight upper-back and shoulder control exercise. You’ll move your straight arms in a wide circular path while keeping your chest and hips anchored, emphasizing scapular retraction and depression. Primary musculature includes the middle and lower trapezius, rhomboids, and posterior deltoids, with the rotator cuff stabilizing the shoulder throughout the arc. The goal is smooth, pain‑free circumduction of the shoulders while maintaining a neutral spine and relaxed neck. Expect a low-load, high‑control movement that reinforces coordinated scapulohumeral rhythm and shoulder endurance without external resistance.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Posterior, Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Assisting Muscles: Latissimus Dorsi, Teres Major
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Shoulders, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors, Scapular Retractors, Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Lower Traps, Mid Traps, Rear Shoulder, Upper Back
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Around The World Lying On Floor Exercise
‘- Lie prone with legs straight, toes relaxed, and forehead on a folded towel. Keep ribs heavy to the floor and spine neutral.
– Set shoulders: gently draw shoulder blades down and together; avoid shrugging toward the ears.
– Start with arms overhead in a wide “Y,” elbows straight, wrists neutral, thumbs generally pointing up.
– Hover both arms slightly off the floor without arching your lower back.
– Sweep arms outward to a “T,” then toward your hips, maintaining the hover and straight elbows.
– Allow natural shoulder rotation as the arms travel; keep neck long and jaw relaxed.
– Pause with arms by your sides, shoulder blades still down and back; pelvis remains anchored.
– Reverse the path back to the overhead “Y” under control, maintaining even tempo and smooth motion.
– Breathe continuously; avoid breath‑holding or pressing the ribs off the floor.
– Throughout, move within a comfortable, pain‑free range; stop if you feel shoulder pinching or low‑back arching.
Around The World Lying On Floor Tips
‘- Keep your ribs heavy to the floor and spine neutral as you lie prone.
– Gently draw your shoulder blades down and together and avoid shrugging toward your ears.
– Start and finish with straight elbows, neutral wrists, and thumbs generally pointing up.
– Hover your arms slightly off the floor without arching your lower back.
– Sweep your arms from the overhead “Y” to the “T” and toward your hips while maintaining the hover and straight elbows.
– Allow natural shoulder rotation as your arms travel, keeping your neck long and jaw relaxed.
– Keep your chest and pelvis anchored to the floor throughout the motion.
– Reverse the arm path back to the overhead “Y” under control, keeping a smooth, even tempo.
– Breathe continuously instead of holding your breath or pressing your ribs off the floor.
– Stay within a comfortable, pain-free range, and stop if you feel shoulder pinching or your low back starts to arch.
Around The World Lying On Floor Beginner Introduction
Around the World Lying on Floor is a gentle, floor-based bodyweight exercise that highlights control and coordination through the shoulders and upper back. It is performed on the stomach with the front of the body resting on the ground while the arms travel in a large sweeping circle around the torso. The shoulder blades glide toward the spine and down the back as the arms move, while the chest, hips, and legs stay grounded so the movement centers in the shoulders rather than the lower back.
This pattern challenges the back of the shoulders, the muscles between the shoulder blades, and the traps, with the smaller stabilizers around the shoulder joint working steadily in the background. The emphasis stays on smooth, unhurried motion, easy breathing, and a comfortable, pinch‑free range. Many people use this exercise to explore shoulder mobility with very little load, building endurance and control in the upper back and shoulder area while the neck and spine remain quiet and relaxed.