One Arm Stretch


Step 1: Sit in an upright position with a neutral spineIMG_3519

Step 2: Hip bones are grounded firmly to the floor

Step 3: Raise your right arm straight up towards the ceiling; make sure that shoulders are aligned and does not go up with the stretching of your right arm; right bicep is touching your right ear

Step 4: Bend your right elbow by sliding it ,consciously, up towards the ceiling while placing the right palm exactly in the middle of your upper back

Step 5: Hold your right elbow with left hand; push your right elbow, as much as possible, to the back

Step 6: Maintain the stretch and then pull the right elbow to the left

Step 7: Rest the back of your head on your folded arm

Step 8: Keep your tummy tucked in and the spine neutral so that there is no strain on the lower back

Step 9: Hold the position for 20-30 seconds with normal breathing; release and repeat the process on the other side

Key points

  • 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


  • 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