Backhand/Forehand Swing (Scapula)

Backhand/Forehand Swing (Scapula)

Difficulty level: Beginner | Muscle Group(s): Arms, Core, Deltoids, Glutes, Hips, Obliques, Rhomboids, Shoulders, Total Body, Trapezius | Modality: Dynamic Flexibility, Mobilizers


  • Improves transverse range of motion and communication of ankle complex-illio femoral joint and thoraco-scapula complex.


  • Face wall, place one hand shoulder height against the wall.
  • Soften knees.


  • Reach hand down across the opposite knee.
  • Perform a gentle 'backhand swing' with your arm, rotating trunk.
  • Keep feet stationary while rotating the trunk and swinging the arm.
  • Keep the movement in a range of motion that feels comfortable.