← Exercise Library

Table Rock

Open your chest and mobilize scapulae with Table Rocks. This mobility exercise engages the muscle around shoulder blades while stretching the biceps and rotator cuffs.

  • Type Of Exercise: Mobility
  • Muscles: Shoulders, Chest, Biceps
  • Difficulty: Beginner
  • Equipment: Body Only

Table Rock

  1. Begin seated on the ground, knees bent, with your feet flat on the floor in front of you.
  2. Place your hands underneath your shoulders, fingers pointing straight back.
  3. Open your chest, pinch your shoulder blades together (retract), and press your hips high.
  4. Reach a flat body position where your hips are in line with your shoulders and knees.
  5. Keep your neck neutral by maintaining your gaze on the ceiling.
  6. Be sure your elbows remain straight and your shoulder blades stay retracted.
  7. Briefly hold the top position before lowering your hips back to the floor.
  8. Repeat for reps.
  9. Descend fully in between reps.
  10. It is normal to feel a stretch in your biceps at the top.
  • Exercise: Cat Cow
  • Type of Exercise: Mobility
  • Muscles: Shoulders, Chest, Biceps
  • Difficulty: Beginner
  • Equipment: Body Only
  • Exercise: Table Rock
  • Type of Exercise: Mobility
  • Muscles: Shoulders, Chest, Biceps
  • Difficulty: Beginner
  • Equipment: Body Only