Napra

Seated Front Deltoid

Stretching & mobilityExpert ShouldersChest Bodyweight
Seated Front Deltoid, step 1
1. Sit on the floor with knees bent, arms straight out and back, palms down; a partner behind you holds your wrists.
Seated Front Deltoid, step 2
2. Push your arms forward against your partner for 10 s, relax, and let them take you a little further back; repeat.

How to do it

  1. Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position.
  2. Keeping your elbows straight, attempt to move your arms to the front, with your partner gently restraining you to prevent any actual movement for 10-20 seconds.
  3. Now, relax your muscles and allow your partner to gently increase the stretch on the shoulders and chest. Hold for 10 to 20 seconds.

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