Dynamic Back Stretch (Arm Swings)

Execution

1. Swing both straight arms forward and upward, letting a little momentum from the lower body help rather than muscling it with the shoulders alone.
2. Start with a small range, taking the arms only to shoulder height for the first few swings.
3. Widen the swing a little more each time until the arms reach up near overhead.
4. Let the arms fall back naturally between swings instead of freezing at the top of each one.
5. Do 8-10 continuous swings, keeping the tempo even and controlled throughout.
6. A pinch in the shoulder as the arms rise means stopping at a lower range; shoulder height is enough.

Quick cues

• Start small, then open it up.
• Let the arms fall, don't freeze them.
• Momentum comes from the legs too.
• Steady like a pendulum swinging.
• A pinch means lower the range.

Common faults

• Fault: Swinging to the maximum range on the very first rep

  Fix: Start at shoulder height and add a little more range only every 2-3 swings.

• Fault: Arching hard through the lower back as the arms swing up

  Fix: Brace the belly gently before starting, and shrink the range if the lower back still has to arch to follow the arms.

• Fault: Yanking the arms up with shoulder force instead of letting momentum carry them

  Fix: Halve the tempo and let the arm's own weight drop it down before swinging up for the next rep.

• Fault: Locking the knees straight while the upper body moves

  Fix: Keep a soft bend in the knees throughout so the legs absorb some of the force from the swing.