30s hold · standing
Slide your arms slowly. Head, shoulders, and lower back touching the wall.
- Stand with your back against a wall, feet a small step away from it.
- Press your low back, shoulders, and head gently into the wall.
- Bend your elbows and rest your arms on the wall, like a goalpost.
- Slide your arms slowly up and back down, keeping them against the wall.
Where you feel itFront of the shouldersChestBetween the shoulder bladesMid back
Tips: Slow beats big. A small slide that stays on the wall does the work. Keep your ribs down. The low back stays close to the wall as the arms rise.
Easier: Let the wrists hover off the wall if they will not reach. Elbows stay. Lie on your back and do the same slide along the floor.
