A8 Back Scales

Back Scales sitting belongs to the basic spiral stabilization exercises and suits beginners too. It is performed sitting. Equipment: chair, rope. It targets shoulders.

Starting position: Sit on a chair, on your sitting bones, with your back 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, turn the palms up and spread them apart.