Foundation
Raise your arms overhead while lying down
Whenyou lie on your mat after warming up
Lie on your back, knees bent and feet down. With palms facing each other, slowly raise straight arms overhead. Stop before ribs lift or your back arches more. Pause five seconds, then return. Start with three raises.
- Make it easier
- Use a smaller arc or bend the elbows.
- Progression
- Extend the pause toward 15 seconds only if breathing and trunk position remain easy.
Start tiny
One smooth raise and return.
SafetyDo not force hands to the floor. Stop for shoulder pain or pinching.
Evidence grade CPractitioner method or editorial idea
American Council on Exercise, Supine Shoulder Flexion. Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Foundation: Small recurring actions with little setup. Choose anchors that fit your day.
