Day 16 returns to the shoulders. The warm-up is 100 chest expansions in total, split into sets, then six holds, a 10-count each, in order, the sequence repeated on the other side - five of the six positions today are one-sided.
The first holds both arms straight out to the sides at shoulder height, palms forward, a held version of the warm-up's open position that works the chest through stillness. The second raises one arm overhead and slightly back, the other arm down, lengthening the front of the shoulder and the lat. The third is the wall stretch from Day 6, one arm back along the wall at shoulder height, torso turning away. The fourth is the cross-body shoulder stretch. The fifth reaches one arm straight up as high as it can go, the other arm relaxed, the side of the body lifting toward the ceiling. The sixth is the overhead triceps stretch.
In the T-hold, the hard part is the last few counts; keep the arms level and pull the shoulder blades down and back so the chest stays open. The second and fifth positions look alike and are not: the second reaches back to open the front of the shoulder, the fifth reaches straight up to lengthen the side - feel for the difference. In the wall stretch, turn away slowly and stop where the chest is stretched but the shoulder joint is comfortable.
One arm back, one arm up, one arm across - the shoulder gets stretched in every direction it owns.
Make it Harder: Take the T-hold to a 20-count on both passes with the palms turned up.
Make it Easier: In the T-hold, keep the arms slightly below shoulder height, and stand closer to the wall in the wall stretch.
