One-Arm Wall Push Up

Plant one paw on the wall like you are marking your territory, then slowly turn your fluffy torso away until your chest feels nicely opened. Keep your shoulder down and relaxed, breathe like a calm hibernating bear, and hold the stretch without growling at the wall.

Instructions

1. Stand side-on next to a wall with feet hip-width apart.
2. Place the palm and forearm of the arm closest to the wall on the wall at about shoulder height (elbow slightly bent).
3. Set your shoulder down and back (avoid shrugging).
4. Slowly rotate your torso and step your outside foot forward slightly to turn away from the wall until you feel a stretch across the chest/front shoulder.
5. Hold the position while breathing steadily.
6. Return to start and repeat on the other side.

Benefits

• Improves chest and anterior shoulder flexibility
• May reduce tightness from prolonged sitting and rounded shoulders
• Supports better posture and shoulder positioning
• Can help prepare shoulders for pressing and overhead work

Key Points

• Keep the shoulder of the stretching arm down, not shrugged toward your ear.
• Rotate from the torso; do not force the shoulder into pain.
• Use gentle pressure and slow breathing to deepen the stretch.
• Stop if you feel sharp pain, tingling, or numbness.

Common Mistakes

• Shrugging the shoulder up toward the ear
• Over-rotating and forcing the stretch into pain
• Hyperextending the lower back instead of rotating the torso
• Placing the arm too high or too far back causing shoulder irritation
• Holding breath while stretching