Kneeling Over Arm Side Lean
Rep Range
Time Based
Hints
Start in a kneeling position on a soft surface or mat with your knees hip-width apart. Place both hands shoulder-width apart on the ground, fingers pointing forward. To initiate the stretch, extend one arm directly out to the side, keeping it at shoulder height, with the palm facing the ceiling. As you lay this arm out, begin to lower your front body down toward the ground, using your grounded hand for support. As you do this, you'll feel a stretch along the side and back of the shoulder of the extended arm. Hold this position for a comfortable duration, feeling the stretch intensify. Slowly and carefully return to your starting position. Ensure you perform the stretch on the opposite side in a controlled manner for balanced stretching. Alternate between both sides.
Common Mistakes
Avoid forcing the body down too aggressively; the descent should be controlled to avoid overstretching or potential injury. Ensure that the stretching arm remains straight and in line with the shoulder. It's also important to keep the supporting arm firm and stable to maintain balance.
Breathing
Inhale deeply as you set your hands in position and prepare to extend one arm to the side. Exhale slowly as you lower your front body down to deepen the stretch. Inhale again as you return to the starting position and prepare to switch sides. Exhale as you repeat the stretch on the opposite side.
Muscle Focus
Primary Focus Area
Shoulders, Latissimus Dorsi, Spinal, Serratus Anterior