Skip to main content

​
Technique

  1. Stand up and lift your arms out to the sides to a horizontal position.
  2. While keeping both arms aligned, twist one arm internally and twist the other one externally on their axes.
  3. Twist them as far as your flexibility allows; you should feel a special stretch in your shoulders.
  4. Then switch and keep alternating.

​
Muscles

Flexibility

Primary

  • Rotator cuff
  • Back

Secondary

  • Shoulders
  • Chest

​
Equipment

Ground (standing)
Ground (standing)

​
Appears in

Joint movements
Shoulderinternal rotationexternal rotation
trains stretches
e16k

Scarecrow arms

Beginner
e0b0

Standing horizontal shoulder rotations

Beginner
e0xw

Palms up fingers back elbows rotations

Beginner
e0xu

Palms down fingers forward elbows rotations

Beginner
e09v

Elbow dislocates

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.