Time to gently stretch out our chest with arm circles! This is a simple and gentle exercise that can help relieve tightness in the chest, shoulders and neck.
This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any exercise routine. You want to skip this exercise if you are in acute pain in your shoulders.
I give this out to clients before we go into a deeper, stronger stretch, just so we've gently opened up the area a little bit first. This is a great, simple exercise you can do anywhere there's a wall, and it's a nice easy way to try to keep the chest open, as much as possible, throughout our day because we tend to be hunched over at our desks.
We start parallel to the wall, and you want to make sure that you have enough distance from the wall that you can find your full range of motion without twisting the body. You want to try to keep your body as parallel as possible to the wall.
It's a very simple arm circle along the wall, going both in the internal and external rotation of the shoulder. Do this as many times as you need until you feel like it's opened up a little bit. I get a nice stretch right around the top of the circle. Note that I'm trying to keep my body facing front as much as possible. When I feel like I've improved my range of motion or it feels like it glides easier, then I'll switch sides.
Make sure you don't have any numbing, tingling, or burning sensations while doing this. If you do, you want to just go ahead and rest. We don't want to stress out our nerves as we're trying to open up the chest.
That's it. It's nice and easy. Arm circles along the wall.
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