Stand with your feet hip-width apart and extend both arms out in front of you at shoulder height. Swing them open wide to the sides, squeezing your shoulder blades together and opening your chest as far as feels comfortable, then bring them back together in front of you, crossing one arm over the other. Alternate which arm crosses on top and keep the rhythm smooth and swinging - open, cross, open, cross.

Works: chest, shoulders, upper back

Breathing: Inhale as the arms swing open and the chest expands, exhale as they cross back in.

Common Mistakes: Letting the arms drop below shoulder height, shrugging the shoulders toward the ears, and forcing the swing so hard it jars the shoulder joints instead of stretching them.

Make Easier: Slow the swing down and shorten the range, opening only as far as comfortable - the stretch will deepen on its own over a set.

Make Harder: Pause for a beat at the fully open position with the shoulder blades squeezed, or move on to Archers or Scissors (Arms).