Armless Prayer Stretch

Category

Stretching

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Deltoids, Trapezius, Rhomboids

Secondary muscles

Erector Spinae, Pectoralis Major

How to do it

1. Begin on your knees, spread wide and feet touching, with your elbows on the floor, directly under your shoulders.
2. Place your hands on your shoulders, with your head positioned between your elbows close to the floor.
3. Gently lower your chest towards the floor, keeping your hips over your knees and your back straight.
4. Hold the stretch briefly, then return to the starting position. Repeat the movement.

Form tips

• Engage your core to maintain stability and support your lower back throughout the exercise.
• Focus on lowering your chest towards the floor to maximize the stretch in your shoulders and upper back.
• Keep the stretch at least between 15-20 seconds to make the most out of it.