Arm Swings
Arm Swings
Muscle Group(s) Stretched: Shoulders, Chest
Type of Stretch: Active Dynamic
Difficulty: All Levels
Suggested Prerequisites: none
This is part of my regular shoulder mobility warm-up (along with a whole slew of variations of arm circles and other drills).
How To
Step 1
Holding your arms out at shoulder height, palms facing up, criss-cross your arms in front of your body, then pull them open reaching your thumbs behind you. Continue to criss-cross then open for a couple of swings (ideally alternating which arm youβre criss-cross-ing on top in the front).
Step 2
Keep the criss-cross-and-open motion going, but take your arms off at a diagonal: swinging one arm a little higher than shoulder height, the other a little lower than shoulder height. Repeat for a couple of swings, then do the same at the other diagonal.
Step 3
End with swinging your arms forwards-and-backwards vertically, one arm reaching up-and-back, the other reaching-down-and-back, then switch. Repeat for a couple of swings.
Related Content
Flexopedia: Arm Circles
Flexopedia: Strap-Assisted Floaty Birds
Blog Post: Beginner-Friendly Shoulder Conditioning
Blog Post: Quick and Easy Shoulder Warm Up
Blog Post: Advanced Shoulder Warm Up for Contortion