F10 Back Arrow

Back Arrow leg on a mat

Back Arrow leg on a mat is a basic exercise of the spiral stabilization method. Execution: leg on a mat. Equipment: rope, mat. It targets shoulders.

Starting position: Stand on one leg with your back facing the rope handle. The other leg rests on a mat in front of the body.

Breathing in, straighten up. Keep your pelvis and lower spine aligned.

The full procedure, a video with voice guidance and what to watch out for are in the Spiralista app.

Point your phone at the code
to open the exercise in the app.

The same exercise in other positions

Back arrow sitting

Back Arrow standing

Back Arrow shifting weight

Back Arrow step on a mat

Back Arrow one leg stance

Back Arrow spine stretching

Back Arrow neck stretching

More exercises from the same series

Book front leg on a mat

Scales front leg on a mat

Arrow front leg on a mat

Shoulder Blade sideways leg on a mat

Hitchhiker sideways leg on a mat

Airplane sideways leg on a mat

Waiter sideways leg on a mat

Back Scales leg on a mat