How to Do a Kneeling, One Armed Table Top Stretch

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This simple exercise will stretch your muscles under your arms and sides.

Method 1
Getting in the Starting Position

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    1
    Kneel about two and a half feet away from a couch or ottoman.
  2. Image titled Do a Kneeling, One Armed Table Top Stretch Step 2
    2
    Bend at the hip, placing one forearm on the ottoman and one palm on the ground directly under your shoulder. Your torso should be parallel to the floor.

Method 2
Performing the Exercise

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    1
    Keep your back straight and bend the arm that is resting on the floor, lowering your torso. Go down as far as you feel comfortable without pain. You'll notice that the longer you stay in this stretch, the deeper you'll be able to go down.
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    2
    Hold the pose for 30 seconds, then return to the starting position. Repeat on the other side.

Method 3
Frequency

  1. 1
    Do 1 repetition of this exercise on each side per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Article Info

Categories: Warm Ups Stretching and Flexibility