The entire upper body often gets stiff and rigid from lack of movement throughout the day for most people. Therefore, it’s a good idea to do an active mobility stretch like this one to get the entire upper body moving better. You’ll get to mobilise the upper back, shoulders, chest, and arms all at once.
Step by Step Guide
- Begin standing with your feet hip distance apart and your arms down at your sides.
- Then raise your arms to shoulder height with your palms facing down. Keep a slight bend in your elbows.
- While keeping your arms at shoulder height, swing them in front of you so they cross over one another.
- Then swing your arms back behind you as you open up your chest.
- Continue alternating as you swing your arms forward and backward for this dynamic mobility stretch.
Tips
Perform the movement in a controlled and smooth manner to avoid straining your shoulders. Keep your arms and shoulders relaxed during the exercise to maximise your range of motion. You can include this stretch in your warm-up routine or do it anytime during the day to relieve accumulated tension.
Benefits
This exercise is excellent for improving the mobility and flexibility of the upper body, helping to reduce stiffness in the back, shoulders, chest, and arms. Additionally, performing this stretch increases blood flow to the muscles involved, which can help reduce tension and prevent injuries. It also contributes to improving posture by promoting chest opening and correcting rounded shoulders, which are common from spending too much time sitting or slouching.
Prevention
One common mistake is having the shoulders rounded. This will limit the stretch into the chest and shoulder region. So be sure to have the shoulders down and back before beginning the arm swings here.
