Lying Supine with 90/90 Knee Position and Shoulder W with Exercise Band
Channel: Fluid Health and Fitness
Date: 2024-02-29

Exercise: 
Targeted Muscles: Transverse Abdominus, Shoulder Muscles

Equipment Needed:
- Exercise band

Exercise Description:
1. Begin by lying flat on your back (supine position) on a comfortable surface, such as an exercise mat.
2. Bend your knees to a 90-degree angle, keeping your feet flat on the floor. This forms a "90/90" position with your knees and hips.
3. Engage your core muscles, specifically targeting the transverse abdominus, by gently pulling your navel towards your spine. This action should create a slight contraction in your lower abdomen.
4. Hold the contraction in your transverse abdominus throughout the exercise.
5. Grasp the ends of the exercise band with both hands, palms facing downwards.
6. Position your arms in a "W" shape by bending your elbows to approximately 90 degrees and pulling them slightly away from your body, so your upper arms are parallel to the floor.
7. Keep your shoulders relaxed and away from your ears throughout the movement.
8. While maintaining the 90/90 position with your knees and engaging your transverse abdominus, slowly pull the ends of the exercise band apart, opening your arms wider into a "W" shape.
9. Focus on squeezing your shoulder blades together as you perform the movement, engaging the muscles of your upper back. Press overhead ensuring your shoulder blades remain packed in retraction.
10. Hold the end position for a brief moment, then slowly return to the starting position, resisting the tension of the exercise band.
11. Repeat the movement for the desired number of repetitions, maintaining proper form and control throughout.

Tips:
- Ensure that your lower back remains in contact with the floor throughout the exercise to avoid arching.
- Keep your breathing steady and controlled. Exhale as you open your arms and inhale as you return to the starting position.
- Start with a light resistance band and gradually increase the resistance as you become stronger and more comfortable with the exercise.
- If you experience any discomfort or pain, stop the exercise immediately and consult with a fitness professional or healthcare provider.