- Stand with feet hip-width apart, slightly bent knees, toes pointing forward.
- Inhale and circle the arms to the sides, up above the head, looking up at a 45 degree angle.
- Gently clench the hands.
- Bend the elbows and draw the arms down, without tension, to a guarded position.
- Face forward.
Cautions and Modifications
Participants with shoulder or spinal rigidity or muscle tightness are advised to stretch as much as is comfortable. As a modification, allow the hips to rotate. Do not exaggerate the twist. Also see cautions and modifications for the Stand.
General and Boxing-specific Benefits
This counter-stretch for boxers opens the chest and mobilizes the shoulders to release tension and rigidity in the upper body. It also strengthens the back and mobilizes the spine.
Spine/Core: Rectus abdominis, psoas major, iliacus pectineus, hip flexors, hip extensors, trapezius, rhomboids major and minor, serratus anterior
Upper limbs: Serratus anterior, Supinator, Rotator cuff, biceps brachii (long head), middle deltoid, Posterior deltoids, teres minor, triceps
Lower limbs: Gluteus maximus, gluteus minimus, quadriceps
HELP AND SUPPORT
If you have any questions during your studies, feel free to use the BoxingYoga™ Worldwide Support Group on Facebook. It's a dedicated forum for students and coaches to help and support each other, wherever you are in the world.