Shammi's Yogalaya

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One Arm Stretch

Method:

Step 1: Sit in an upright position with a neutral spineIMG_3519

Step 2: Hip bones are grounded firmly to the floor

Step 3: Raise your right arm straight up towards the ceiling; make sure that shoulders are aligned and does not go up with the stretching of your right arm; right bicep is touching your right ear

Step 4: Bend your right elbow by sliding it ,consciously, up towards the ceiling while placing the right palm exactly in the middle of your upper back

Step 5: Hold your right elbow with left hand; push your right elbow, as much as possible, to the back

Step 6: Maintain the stretch and then pull the right elbow to the left

Step 7: Rest the back of your head on your folded arm

Step 8: Keep your tummy tucked in and the spine neutral so that there is no strain on the lower back

Step 9: Hold the position for 20-30 seconds with normal breathing; release and repeat the process on the other side

Key points

  • Let the movement be slow and steady
  • Ensure that the head is constantly aligned with your neck (ear lobes are above your shoulders) and does not move forward especially when you move your arms to the back

Benefits

  • Releases spasm and tensions from the upper part of your body by stretching the sides, armpits, triceps, and chest, thereby, increasing the range of motion in the shoulder joints
  • Arm rotation is recommended for frozen shoulders. It helps release the tightness around shoulders by increasing blood flow in that area
  • People suffering from Cervical Spondylosis feel immediate relief with few rounds of this movement
  • Wide movements of arms give good massage to the chest region thereby improving the lung capacity
  • The movement strengthens the neck muscles
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