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Mobility: "Alternate Arm Raise"

Alternate Arm Raise-1    Alternate Arm Raise-2    Alternate Arm Raise-3

OBJECTIVE: Open front shoulders & lats.

  1. Stand upright and straighten arm at elbow with palms next to outer thigh facing backwards.

  2. From bottom position, lift one arm at a time straight forward directly over shoulder.

  3. Alternate between right and left sides with each rep.

  4. Perform 5-10 reps per side with no pausing.

Exercise Figure Tips: Make sure you lift up "high" over shoulder to get the opening effect on anterior or front parts of shoulders.  Go FULL ranges of motion.

  • Many older people or those with shoulder damage will struggle to lift completely over the top of shoulders.  Don't force--but definitely push to open up the tightness in shoulders a little bit at a time. 

  • This is one of my favorite "extras" before I do hard lifting.

  • Mobility Exercises (Directions)
  • Mobility Exercises (Organizer List Only)

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 5-28-05)

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