F 74 Forearm Press EN

From a kneeling position with the hands onto the floor, lower the forearms down to the floor and move the elbows away from each other about shoulders width apart.

Lately interlock the hands and make sure that there’s space between the palms of the hands, a little bit of a circular shape there.

And don’t interlock the pinkies, just stack the pinkies.

Now put pressure through the forearms as you come up to the tiptoes and lift the pelvis into the air and lift the head up off the ground.

Press the chest back towards the thighs, and you can bend the knees here a little bit so that you can start to get that straight line from the triceps right through to the sit bones.

We wanna slowly tiptoe forward, allowing for the crown of the head to rest just in behind the palm of the hands.

Now you wanna keep the pressure into the forearms, lifting out of the shoulder girdle to prevent any unnecessary compression from going to the neck.

Now a couple of different variations we can do here.

If you’re not confident fully to balance or to support the weight of your body with your shoulders, you can slightly tip toe forward towards the upper body with the thighs and keep one foot down on the ground as you lift one foot up and try to teeter into the balance, keeping one leg close to the ground at all times. just try to support the balance first and also trying to understand just how much you can use the shoulder strength to lift the pressure off the head.

Another variation would be that you could just start with straight legs and slide the feet forward as you start to lift the pelvis upward, lifting the legs up off the ground till you get to an upright position straight.

Whichever you’re choosing here, again, it’s very important to continually offer pressure into the forearms lifting out of the pressure from the neck.

So the forearms are pressing to the floor and the shoulders are really dynamically active.

So there’s only a very small percentage of weight onto the head and the neck.

And this is a very important part of this.

And this also helps you to stabilize the balance in the form.

Now when you’re ready to come down, if you’re up with straight legs, you slowly lower your legs down, as they get close to the floor, try to put pressure through the forearms to lift the head off the ground, landing onto the toes, or you can even lower the feet first and just lift the head up.

If you were coming out from a bent knee position, you would just lower one knee at a time down and step back into a tiptoe position with the hips up into the air and the head back up off the ground.

To release, just lower the knees down to the ground and relax.