1. Double hand press. Place your hands against a wall (or any other surface of the right height), palms down and slightly apart. Step both feet slightly back and lean downward until you feel a stretch through the tops of your shoulders and into your biceps. Breathe deeply and try to stretch a little deeper as you exhale. Hold for 30 seconds to a minute or for as long as you like.
2. Single arm rotation. Place your left hand on the wall, then rotate your entire body to face perpendicular to your arm and the wall until you feel the stretch. Breathe and press further into the stretch. Hold 30 seconds to a minute, then switch sides.
3. Seated reverse double arm stretch. Sit down with your hands on the ground slightly behind and to the sides of your glutes. Rotate your hands so they are facing away from your torso, pointing behind you. Scoot your legs and glutes forward, keeping your hands on the ground and your shoulders in line. Stop moving your legs and glutes forward once the opposite movement creates a stretch through your biceps and shoulders. Hold for 30 seconds to a minute.
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