Build Flexibility with Standing Arm Pull Lean

Standing Arm Pull Lean

Rep Range

Time Based

Hints

Begin in a standing position with feet hip-width apart and a neutral spine. Lift one arm up, already bent at the elbow, so your hand reaches towards the opposite shoulder blade. Using your opposite hand, grasp the wrist of the bent arm. Gently pull the wrist towards the center of your head. This movement induces a stretch along the tricep and side of the arm you're stretching. As you engage in this pull, lean your torso gently towards the side opposite the raised arm to intensify the stretch along the side of your body. Ensure you maintain an open chest and relaxed shoulders, and that your head stays in a neutral position. After a comfortable duration, release and repeat the stretch on the other side.

Common Mistakes

It's crucial not to pull the wrist with too much force, which can lead to discomfort or injury. Avoid over-leaning to the side or allowing the pelvis to tilt, as these can disrupt alignment and decrease the stretch's effectiveness. Also, make sure to keep both feet firmly on the ground to maintain stability.

Breathing

Inhale deeply as you lift and bend your arm. Exhale slowly and steadily as you grasp the wrist, pull gently, and lean to the side. Continue with rhythmic breathing throughout the stretch, allowing the breath to guide the movement and facilitate relaxation.

Muscle Focus

Primary Focus Area

Latissimus Dorsi, Serratus Anterior, Triceps