PDFPosition: Stand straight with your feet shoulder width apart, arms by your sides, hands inwards. This exercise has two variations. 1. with the elbow of the stretched arm bent, 2. with the arm straight. You can do both, or choose which you prefer, which suits your needs best.
Movement: Position 1. Lift one arm above your head, bend the elbow so you can hold the wrist with your other hand; keeping your arm above your head, stretch your body upwards, at the same time bending sideways, to feel the stretch from your shoulder down the side of your trunk; hold for a count of three, return to the starting position.
Movement: Position 1. Lift one arm above your head, bend the elbow so you can hold the wrist with your other hand; keeping your arm above your head, stretch your body upwards, at the same time bending sideways, to feel the stretch from your shoulder down the side of your trunk; hold for a count of three, return to the starting position.
Position 2. Keeping the arm straight, reach upwards as far as you can, shifting your weight over the leg on the same side. Your other arm stays relaxed by your side as the trunk bends. Return to the starting position.
Repetitions and frequency: 3-5 times on each side, 1-2 times a day.Note: Avoid pain. Take care not to overbalance. Breathe normally throughout the movement. If one side is weaker or less coordinated than the other, do more repetitions on that side.
After injury: A late-stage exercise following shoulder injuries, early stage for many forearm or hand problems. A good protective exercise for hip region or back problems. If you have been limping because of a leg injury, it helps take pressure off the hip and restores balance in the pelvic region.
