Dynamic Chest Stretch

준비 자세

1. 01Stand tall with feet shoulder width apart.
2. 02Raise both arms straight out to the sides at shoulder height.
3. 03Soften the knees and keep the ribs stacked over the pelvis.
4. 04Start with slow, small swings to groove the pattern.

수행

1. 01Swing both arms horizontally forward until they cross in front of the chest.
2. 02Immediately swing them back and open until you feel a stretch across the chest.
3. 03Alternate which arm crosses on top each rep.
4. 04Build the swing speed and range gradually over the set.

체크포인트

• -Arms stay near shoulder height throughout the swings.
• -The stretch is felt across the chest, not as pinching in the shoulder.
• -Torso stays tall instead of rocking with the arms.
• -Range increases progressively rather than starting at maximum.

흔한 실수

• -Swinging violently to end range on the first rep.
• -Letting the arms drop below chest height as fatigue builds.
• -Arching the lower back to fake extra chest opening.
• -Holding the breath instead of swinging rhythmically.