Arm Swings Out and In

Purpose

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.

Movement

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.

Tips

  • 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.
related articles in the well guide
We don't have any Well Guide articles related to this exercise quite yet.  Check back again soon!
stay tuned

We're launching soon.

Join our waitlist to get early access to a personalized exercise program built for women with osteoporosis and osteopenia.
* We don't share your data. See our Privacy Policy
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Explore our exercises...

Arm Swings Front and Back

View exercise

Arm Swings Out and In

View exercise

Bicep Curls with Band

View exercise

Bicep Curls with Weight

View exercise