Arm Swings Out and In


Arm Swings Out and In warms up the muscles of your shoulders and mid back, which are important postural muscles.

Set up

Stand with your feet hip width apart and your knees slightly bent.


Gently bring both arms straight out to the side and then back in across your chest. As you bring your arms outward, you should feel a gentle pull across your chest. As you bring them inward and across your body, you should feel a gentle stretch in the back of your shoulders.

To get a total body warm-up, shift from side to side as you perform this exercise.


  • Move your arms deliberately. Do not flail them about.
  • You should not experience any pain in your shoulders during this exercise. If you do, decrease your range-of-motion to the point where you are no longer experiencing any pain.
  • Make sure you do not round your back as you bring your arms across your body.
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