One Arm Against Wall

A side stretch using a wall to extend the lats and side body muscles, improving lateral flexibility and mobility.

Instructions

1. From a standing position, face a wall or doorway.
2. Place a bent arm against the wall or doorway at approximately shoulder height.
3. Keep your feet positioned at a comfortable distance from the wall.
4. Slowly lean your body toward your arm, feeling the stretch developing in your lats and side body.
5. Hold the stretch position for 15-30 seconds.
6. Relax and return to the starting position.
7. Perform on the other side with the opposite arm.

Tips

• The stretch should be gentle and comfortable; never force it.
• Keep your feet planted firmly on the floor throughout the stretch.
• Lean into the stretch gradually until you feel mild tension.
• This stretch is excellent for improving shoulder and lat mobility.
• Hold each side for equal duration to maintain balanced flexibility.
• Perform regularly to maintain good upper body mobility.
• Combine with other stretches for comprehensive shoulder mobility work.