A3 Arrow

Arrow front sitting is a basic exercise of the spiral stabilization method. It is performed sitting. Equipment: chair, rope. It targets shoulders.

Starting position: Sit on a chair, on your sitting bones, facing the rope handle. Your pelvis is perpendicular to the seating surface, your knees, ankles and hip joints are at right angles with feet parallel.

Breathing in, straighten up and align your pelvis and lower spine. Raise your arms in front of your body and turn your palms up.