Field goals
by Dr. Christopher Notley

Muscles Exercised

• Rhomboids
• Posterior deltoid
  
• Infraspinatus
  
• Supraspinatus

Start position

1. Lying face down on a ball, bench or bed
   
2. Head and shoulders should be over the edge of the bench or bed
   
3. Arms are resting

Finish position

1. Squeeze shoulders blades together. Think either, chest out and up or shoulders down and back. The arms are still hanging straight down.
   
2. Bending at the elbows bring the elbows up and out to the side. The arm is now 90 degrees to your torso and is also horizontal to the ground
   
3. At this point, turn the arm so the hands rise up to the point where the forearm is parallel to the ground.
   
4. One you reach the top position reverse the order back to the starting position.