Stretch of the Week: Half Cow Face Arms

The second week of July brings us to a stretch that we call in yoga, Half Cow Face Arms. We are still focusing on the subclavius muscle that we discussed in detail last week, but you may also feel this in the upper chest and biceps muscles if you are tight there as well.

You will not need any equipment for this stretch.

If you are currently experiencing shoulder or elbow pain or an injury to either of these areas, please refrain from performing this stretch. Prior to beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.

Performing the Half Cow Face Arms stretch:

1. You can perform this stretch seated or standing. Choose whichever you prefer. Take your right arm behind your back. Reach the back of the right hand up your back as far as you comfortably can towards the shoulder blades. Assist with the left hand by supporting the right wrist as shown in the back view photo.

2. Make sure you are continuing to stand or sit up tall and straight through the spine. Draw the shoulder blades back and towards one another, then down towards the tail bone. Chest should remain open and lifted. Pull the belly button towards the spine so you don’t over arch the low back. No slouching and rounding of the shoulders as seen in the No photo.

3. Stay here for 8 full inhale and exhale cycles. Slowly release the arm and give the shoulders a few rolls when done.

Questions? Email me at rachel.lackowski@athletico.com

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