Supported Arm Stretch

Arms Stretch on a Support

Starting Position

1. Begin by kneeling on the floor with your knees hip-width apart.
2. Position yourself next to the vertical support, ensuring it is secure and won’t move.
3. Extend one arm out straight to the side and place your hand against the vertical support at shoulder height or slightly above.

Movement Instructions

1. Stretching Position: While keeping your arm straight and pressed against the support, gently lean your body away from the support. This should create a stretch in your arm and shoulder.
2. Adjust Your Knees: You can shift your weight back slightly while maintaining the position of your arm. Ensure that your knees remain on the ground and your back is straight.
3. Hold the Stretch: Maintain this position for 15-30 seconds. Breathe deeply and relax into the stretch. You should feel a comfortable stretch in your shoulder, chest, and upper arm.
4. Release: Slowly bring your body back to the starting position, releasing the tension in your arm.

Repetitions

- Repeat the stretch 2-3 times on each side. Switch and perform the stretch with your opposite arm against the support.

Tips for Beginners

- Do not force the stretch; only lean to the point where you feel a gentle pull, not pain.
- Keep your neck relaxed and avoid shrugging your shoulders.
- If you feel discomfort, ease out of the stretch and adjust your positioning.