Alligator Arms Hug

All-Levels
Written By Danielle Enos (Dani Winks)

Flexopedia > Shoulders

Alligator Arms Hug

Muscle Group(s) Stretched: Shoulders

Range of Motion Stretched: Shoulder Protraction

Type of Stretch: Passive Static

Difficulty: All Levels

Suggested Prerequisites: none

This is a great variation to Eagle Arms for students with tighter shoulders who can’t quite pretzel their arms around in that fancy bind. It’s a lovely stretch for the muscles between your shoulder blades.

How To

Step 1

Cross both arms in front of your chest, like you’re giving yourself a hug, stacking both elbows on top of each other in front of your shoulders, resting your palms on the sides of your shoulder blades. Your elbows should be pointing forwards (kind of like you’ve just made a big alligator mouth with your arms)

Step 2

Keeping your elbows stacked on top of each other, press your elbows forwards, reaching them away from your chest. This will protract (slide apart and forwards) your shoulder blades, sliding them forwards around the sides of your ribs, stretching the muscles between your shoulder blades.

Hold for 20-30 seconds.

Modifications

Make it easier:

  • Don’t worry about pushing the elbows forwards, just work on getting the elbow-on-top-of-elbow hug position first

Make it harder:

  • Lift the elbows a bit higher, up to chin height

 
 
Danielle Enos (Dani Winks)

Dani is a Minneapolis-based flexibility coach and professional contortionist who loves sharing her enthusiasm for flexibility training with the world.

https://www.daniwinksflexibility.com
Previous

Thoracic Side Bend
Next

Eagle Arms