Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale, raise one arm overhead, near your ear. Exhale, bend your torso to the opposite side, reaching the arm overhead. Stabilize or slightly shift your hips. Feel the stretch from armpit to hip; support yourself with your free hand. Hold for 15-30 seconds, breathing deeply. Inhale, return to center, lowering your arm. Repeat on the other side.
To maximize the shoulder stretch, keep your raised arm as close to your ear as comfortably possible throughout the movement. Focus on maintaining a neutral spine by engaging your core and avoiding excessive twisting from the lower back. Stabilize your hips to prevent unwanted rotation, or slightly shift the hip on the stretching side to deepen the stretch. As you bend, reach your torso tall, lengthening your spine to enhance the side bend and stretch. Allow your body to relax into the stretch, releasing tension in your shoulders and torso. Breathe steadily and deeply throughout the hold to promote relaxation and increase the effectiveness of the stretch.
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