Improve Flexibility with Lying Arm Lean Back

Lying Arm Lean Back

Rep Range

Time Based

Hints

Start in a kneeling position with your knees aligned below your hips. Your toes should be pointing behind you, with the tops of the toes resting on the ground. Place your hands on the ground shoulder-width apart, with fingers pointing forward. From this position, place one elbow onto the ground, directing your body weight gently towards that elbow. The other arm should have a bend in the elbow, with its hand firmly on the ground, supporting you. As you lean, feel the stretch along the side of your body and into the arm with the elbow on the ground. After holding the position and feeling a thorough stretch, gently come out of it and transition to the other side to repeat.

Common Mistakes

Avoid leaning too aggressively or placing excessive weight on the elbow, which could cause discomfort or strain. Ensure that the supporting arm is sturdy and that you're not collapsing onto the stretched arm.

Breathing

Take a deep breath in as you position your elbow on the ground. Exhale slowly as you lean towards the elbow, deepening the stretch. Continue breathing in a relaxed and steady manner, allowing the rhythm of your breath to help you settle into the stretch.

Muscle Focus

Primary Focus Area

Latissimus Dorsi, Serratus Anterior, Triceps