Lunge with a chest and shoulder opening twist

Benefits:
  • Increases shoulder, hip and spinal mobility
  • ​Opens through the chest and shoulders
Cues:
  • Start in a low runner's lunge with your left knee back
  • Bring your left hand out wider to the left side on the ground
  • Thinking about your shoulder and arm as one unit bring your right arm out to the side twisting through the spine
  • You draw the upper arm back into the shoulder socket and bring the shoulder back rather than dropping the arm back
  • Ensure that your right knee stays pointed straight forward
Common Errors:
  • Knee drops either in towards the body or out away from the body
  • The arm flops backs leaving the shoulder unstable
Modifications:
  • To bring more intensity into the pose your can bring your hand behind your head
  • Place your hand on your thigh rather than extending the arm
Cautions:
  • Shoulder pain
  • Back pain
  • Hip pain
Alternative Poses:
  • Forward fold with chest opening twist

Anatomy

Lengthening:
Strengthening: