Pull the Weeds - for Long, Lean Arms
Beginning Position: Maintain flat back and "KLT" as you reach arms down.
Form Check: keep shoulders back and level - don't let shoulders roll forward!
Count 1: Pull elbows up higher than the shoulder. Aim elbows forward to front wall as you pull up and keep fist in alignment with elbow.
Count 1 - Advanced Level: As you gain strength, aim elbows further to front wall (feel the triceps!) with fist pushing back. This helps elbow move forward and activates comprehensive use of triceps and deltoid muscles.
Count 1 - Incorrect Form: Most common error is elbows pull back instead of forward with wrist in front of elbow. Also shoulder/upper body higher than hip is incorrect.
Head Rock: Beginning Position: Grab calf with hands; keep elbows out. Relax neck.
Count 1-2-3-4: Keep elbows/arms "tight" as you gently lift head and relax it for a total of 4. Concentrate to keep "KLT" for safety of the neck! Then drop hands and proceed to "roll" up.
Advanced Level Head Rock: Once you gain strength/flexibility, it is ok to fully rock head as shown. As long as you maintain correct "KLT" and keep elbows pushing forward/outward with arm muscles tightening, you will not hurt your neck.