Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand with soft knees, feet hip-width apart, core engaged, shoulders down. Clasp hands behind your back, interlacing fingers (use a towel if needed). Straighten elbows, extend arms. Gently lift hands away from your lower back, drawing shoulder blades together to open your chest. Hold for 20-30 seconds, breathing deeply. Release, shake arms, and repeat 2-3 rounds, alternating thumb position.
Stretch gently, prioritizing comfort over intensity Depress your shoulders down and back, maintaining relaxed traps Breathe deeply and slowly to enhance relaxation and deepen the stretch Engage your core and maintain a stable ribcage
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