Folding your arms above your head


Step 1: Sit in an upright position with a neutral spineIMG_3528

Step 2: Hip bones are grounded firmly to the floor

Step 3: Fold your arms in front of your chest in a way that your right fingers are holding your left elbow and vice versa

Step 4: Stretch your folded elbows to the front as much as possible, holding your spine firm in its original position; with inhalation, slowly raise your arms above your head; biceps are facing the ears

Step 5: Hold for a few seconds with normal breathing

Step 6: Push your arms further back without disturbing the position of your spine

Step 7: Make sure to align your head to your neck as it has a tendency to go forward

Step 8: Hold for 20 to 30 seconds with normal breathing and relax

Step 9: Bring your arms back in front of your chest; change the folding of the arms (so if the right arm was inside, it will go outside and vice versa) and repeat the movement


  • Let the movement be slow and steady
  • Ensure that the head is constantly aligned with your neck (ear lobes are above your shoulders) and does not move forward especially when you move your arms to the back
  • Feel the engagement of your core while raising your arms up and complete engagement of your upper body during the movement


  • Releases spasm and tensions from the upper part of your body by stretching the sides, armpits, triceps, and chest, thereby, increasing the range of motion in the shoulder joints
  • Arm rotation is recommended for frozen shoulders. It helps release the tightness around shoulders by increasing blood flow in that area
  • People suffering from Cervical Spondylosis feel immediate relief with few rounds of this movement
  • Wide movements of arms give good massage to the chest region thereby improving the lung capacity
  • The movement strengthens the neck muscles