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HIP FLEXOR

Praying Stretch

Relieve Tight Shoulders in 30 Seconds

Like hitting the ‘reset button’ for your upper body, this stretch melts away tension in your shoulders, upper back, and arms.

This stretch (also called Reverse Prayer Pose) focuses on your shoulder rotators, upper back muscles, and forearm flexors perfect for counteracting computer hunch or weightlifting tightness.

💪 Key Benefits of Calf Stretches

✅ Relieves shoulder stiffness from desk work or driving

✅ Improves flexibility for overhead movements

✅ Opens tight chest muscles to improve posture

✅ Reduces wrist and forearm tension from typing

✅ Calms the mind through mindful breathing

Praying Stretch

Praying Stretches

How To Perform the Prayer Stretch 📝

  1. Start Standing

    • Feet hip-width apart, spine tall

  2. Position Arms

    • Bring palms together behind your back
    • Fingers pointing downward

  3. Rotate Hands

    • Slowly flip fingers upward toward the shoulder blades
    • Keep palms pressed together

  4. Lift and Hold

    • Gently raise hands as high as comfortable
    • Hold for 15-30 seconds while breathing deeply

Modifications:

  • Beginner: Use a strap between hands
  • Advanced: Add ankle circles while rolling for extra mobility.

Quick Reference Table

Muscles Worked

Difficulty Level

Shoulder rotators

Intermediate

Upper back

Adjustable intensity

Forearms

Beginner-friendly

Safety Tricks 🛡️

✔ Warm up wrists first with circles

✔ Keep chest open and proud

✔ Use a mirror to check your form

❌ Avoid These Mistakes

✖ Force hands too high (go gradually)

✖ Round your shoulders forward

✖ Hold your breath during the stretch

Quick Tip:

Pair with chest-opening stretches for complete upper body flexibility!