Day 29 is Day 2's sequence rebuilt with the wall at the front. The warm-up is 100 arm circles in total, split into sets, then six holds, a 10-count each, in order, and the sequence repeated on the other side.
The first is the wall stretch, one arm back along the wall at shoulder height and the torso turning away. The second is the cross-body shoulder stretch. The third reaches one arm straight up as tall as it goes. The fourth clasps the hands behind the back with straight arms. The fifth folds forward at the hips with the clasped hands lifting up behind, and the sixth stands and reaches both clasped arms straight ahead, rounding the upper back.
Four weeks ago this sequence started with both arms overhead; today it starts with one arm pinned to a wall, and the difference is that the single-arm stretches have had the whole program to open the shoulders one side at a time. In the wall stretch, turn until the chest is stretched and then hold there with the shoulder blade pulled back. In the final forward reach, push the hands away as if they were being pulled and let the upper back round behind them.
The shoulder sequence, one day from the end - what was reached for on Day 2 is held on Day 29.
Make it Harder: Double the count on the wall stretch and the cross-body stretch during the second pass.
Make it Easier: Rest the forearm rather than the palm on the wall in the first position for a shorter lever and a lighter stretch.
