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  • Come into 4-point kneeling.
  • Imagine you have a glass of water balancing on the base of your spine and you want to avoid “spilling any water”.
  • Lift the arm with a straight elbow in front of you.
  • Aim for slow, controlled movement as you lift the arm in front of you.
  • Avoid moving through the head, pelvis or the lumbar spine.
Category: Strength Region: Core, Upper Limb, Shoulder, Lower Limb, Knee Position: 4-Point Kneel Unilateral: No