Floor Angels

Daniel Flefil

Workout Type:

Push

Difficulty Level:

Pre-Beginner

Equipment needed:

Floor

How To Do Floor Angels

Floor Angels are a great exercise for improving shoulder mobility and stability while also engaging the upper back muscles. This exercise is performed lying on your back, and it mimics the motion of making snow angels, which helps to enhance flexibility and strength in the shoulder region.

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Step-by-Step Guide to Properly Execute Floor Angels

Starting Position

Begin by lying flat on your back on a comfortable surface, such as a mat. Your arms should be extended straight out to the sides at shoulder height, with your palms facing down. Keep your legs straight and your feet flat on the ground, hip-width apart. Ensure your lower back is pressed into the floor to maintain a neutral spine.

Engaging the Core

Before you start the movement, engage your core by pulling your belly button towards your spine. This will help stabilize your body and protect your lower back during the exercise.

Performing the Movement

Slowly raise your arms overhead while keeping them straight, sliding them along the floor. Your arms should move in a wide arc, similar to making a snow angel. Aim to keep your wrists and elbows in contact with the ground throughout the movement. Bring your arms back down to the starting position, maintaining control and ensuring your lower back stays flat against the floor.

Repetition and Breathing

Repeat the movement for the desired number of repetitions. Inhale as you raise your arms and exhale as you lower them back down. Focus on smooth, controlled movements to maximize the benefits of the exercise.

Tips for Proper Form

Keep your shoulders relaxed and avoid shrugging them towards your ears. If you feel any discomfort in your lower back, adjust your position to ensure your spine remains neutral. Aim for a full range of motion without forcing your arms beyond their comfortable limits.

Floor Angels Workout Plan for All Levels

Beginner: 2 sets of 8-10 reps, 30 seconds rest, 2-3 times per week.
Intermediate: 3 sets of 10-15 reps, 30 seconds rest, 3-4 times per week.
Advanced: 4 sets of 15-20 reps, 30 seconds rest, 4-5 times per week.

What Are The Benefits Of Floor Angels

Improves shoulder mobility and flexibility.
Strengthens upper back and shoulder stabilizers.
Enhances posture by promoting proper shoulder alignment.
Aids in injury prevention for shoulder-related issues.
Builds a foundation for more advanced shoulder exercises.

Common Mistakes to Avoid

Lifting the lower back off the ground: Keep your lower back pressed into the floor to maintain a neutral spine.
Shrugging shoulders: Relax your shoulders and keep them away from your ears during the movement.
Moving too quickly: Focus on slow, controlled movements to maximize effectiveness and reduce the risk of injury.
Not engaging the core: Always engage your core to stabilize your body throughout the exercise.

Follow these steps and tips to master Floor Angels with proper form and efficiency.

FAQ About Floor Angels

What muscles do floor angels work?

Floor angels primarily work the muscles in your shoulders and upper back. They target the deltoids, which are the shoulder muscles, and the muscles around your shoulder blades, like the rhomboids and trapezius. This exercise helps improve shoulder mobility and posture by engaging these areas.

What are the benefits of doing floor angels?

Floor angels help improve shoulder mobility and posture. By lying on your back and moving your arms in a snow angel motion, you stretch and strengthen the muscles around your shoulders and upper back. This exercise can reduce tension, increase flexibility, and support better alignment, making daily activities easier and more comfortable.

How often should I do floor angels for the best results?

To get the best results from floor angels, aim to do them 3 to 4 times a week. Start with 2 to 3 sets of 10 to 15 repetitions each session. This frequency helps improve shoulder mobility and posture without overworking your muscles. Remember to focus on slow, controlled movements for maximum benefit.

Can floor angels help improve my posture?

Joint-Friendly and Accessible

Since it requires no equipment and is performed lying down, floor angels are gentle on the joints, making them suitable for all fitness levels.

Yes, floor angels can help improve your posture. They work by opening up your chest and shoulders, which often get tight from sitting or hunching over. To do them, lie on your back with your arms at your sides, then slowly move your arms up and down like making a snow angel. This helps strengthen your back muscles and improve alignment.

Learn More About Floor Angels

Improves Shoulder Mobility

Floor angels help increase shoulder flexibility and mobility by promoting a full range of motion, making them great for injury prevention and posture correction.