Stretching & Relief
Cow Face Arms
This challenging stretch improves external rotation in the upper shoulder and internal rotation in the lower shoulder. It is ideal for promoting overall shoulder mobility.
- shoulder rotation
- mobility
- yoga
- rotator cuff
Instructions
How to do it
Bring one arm up and over your shoulder from above, and the other arm up your back from below. Try to clasp your fingers behind your back or bring them as close as is comfortable.
Dosage
2 x 20–30 seconds per side
Important
Keep your rib cage drawn in and avoid flaring the front ribs forward. The back should remain straight.
Common mistakes
- Rounding or arching the back
- Pushing the head forward
- Forcibly pulling on the hands
- Ignoring stretching pain
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.