One Arm Against Wall

Setup

1. 01Stand facing a wall about half an arm's length away.
2. 02Place one palm high on the wall with the arm extended overhead.
3. 03Step the same-side foot slightly back and soften the knees.
4. 04Keep the ribs down so the stretch comes from the lat, not the lower back.

Execution

1. 01Hinge slightly at the hips and let the chest sink toward the wall.
2. 02Push the armpit gently toward the wall until a stretch is felt down the side of the torso.
3. 03Hold the position while breathing slowly and deeply.
4. 04Ease out of the stretch and switch arms.

Checkpoints

• -The stretch is felt along the lat and side of the torso, not in the shoulder joint.
• -Lower back stays neutral rather than arching to fake range.
• -Breathing stays slow and unforced throughout the hold.
• -The elbow stays extended without locking hard.

Common mistakes

• -Arching the lower back instead of stretching the lat.
• -Shrugging the shoulder up toward the ear.
• -Bouncing into the stretch instead of holding steadily.
• -Holding the breath, which keeps the tissue guarded.