Arm Out To Side Palm Down

LEFT

Target: Left Arm, Shoulder, Chest
Position: Standing or Seated
Count 1 rep when arms return to neutral

  1. Extend spine in upright posture

  2. Lift left arm out front at 90° with palm facing body and thumb to ceiling

  3. Rotate palm towards floor with hand open wide

  4. Reach arm out and back behind body with palm facing floor

  5. At end range, rotate palm back and down with thumb toward floor

  6. Progression: Bring left arm back farther behind body and rotate palm farther to increase stretch in left side

RIGHT

Target: Right Arm, Shoulder, Chest
Position: Standing or Seated
Count 1 rep when arms return to neutral

  1. Extend spine in upright posture

  2. Lift right arm out front at 90° with palm facing body and thumb to ceiling

  3. Rotate palm towards floor with hand open wide

  4. Reach arm out and back behind body with palm facing floor

  5. At end range, rotate palm back and down with thumb toward floor

  6. Progression: Bring left arm back farther behind body and rotate palm farther to increase stretch in right side

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Arm, Shoulder, Wrist, Shoulder ExtensionMatt AdlerDynamic, Standing, At Work, At Home, No Equipment, FRP Stretch, Advanced