Kneeling One-Arm Cross-Body Stretch
From all fours, thread one arm under the body and back out in a slow rhythm; the upper back turns and the rear shoulder opens on each pass.
How to do it
Setup
On all fours, knees under the hips, hands a little ahead of the shoulders.
Steps
- Thread one arm under the body, palm up, until the shoulder and head sink toward the floor.
- Draw the arm back out and plant the hand where it started.
- Keep the hips over the knees throughout, then switch arms.
Common mistakes
Sitting back as the arm threads: the hips stay above the knees so the turn stays in the upper back. Dropping the weight onto the head: the threaded shoulder carries it; the head only lowers. Swinging the arm through fast: slow passes let the upper back turn a little further each time.
Breathing
Exhale threading the arm under, inhale coming out.
