Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend arms to sides, palms up. Relax shoulders away from ears. Breathe deeply and hold for 30-60 seconds. Gently roll to exit, switching sides as needed.
To maximize relaxation, consciously release tension in your neck and face muscles, allowing your body to fully surrender to the stretch. Focus on slow, deep breaths, inhaling through your nose and exhaling through your mouth to promote relaxation and deepen the stretch. Engage your core muscles slightly to stabilize your spine and prevent lower back discomfort throughout the hold, drawing your navel gently towards your spine. Actively pull your shoulders down and away from your ears to prevent upper back strain and ensure a proper stretch across your chest and shoulders.
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