Things You'll Need:
- Partner
- Bench
-
Step 1
Sit on a bench with your arms behind your head back straight and head directly above your spine. No slouching.
-
Step 2
Place your palms behind your head, as if you are lying on your back in the sun, with your elbows bent and sticking out parallel to your ears. Inhale and press your elbows back, exhale and move elbows forward. Repeat several times to loosen your shoulders.
-
Step 3
Have your partner stand behind you and grasp your elbows after you have warmed up and gently move them behind you. Lean your back into your partner as she gently pulls on your shoulder until they are the maximum capacity. Hold for a few seconds then gently release. Switch positions and repeat with your partner sitting on the bench.
-
Step 4
Lie on your stomach and lift your arms straight out in front of you. Take them as high as they can go behind your back while keeping them straight. Inhale and stretch arms up, exhale and bring arms down to the floor. Repeat several times to loosen up.
-
Step 5
Have your partner stand by your head and grasp your arms as you move them into the upward position. Your partner should help guide your arms as far back as they can reach without pain. Keep your chest on the floor and your arms straight throughout the stretch. Hold for a few seconds at the most extreme point then gently release arms back to the floor. Switch partner positions and repeat.
