Upper-Body Cool-Down

Stretching after push or pull training.

1. 1

   Doorway Chest Stretch30 sec per side

   Place your forearm on the door frame at shoulder height.

   → No tingling in the arm – adjust if so

2. 2

   Lat Stretch30 sec per side

   Grab a door frame, table or bar with one hand.

   → Exhale into the stretch

3. 3

   Overhead Triceps Stretch30 sec per side

   Bend one arm behind your head, hand toward your shoulder blade.

   → Keep your head upright

4. 4

   Cross-Body Shoulder Stretch30 sec per side

   Bring one straight arm across your chest.

   → Keep the shoulder down

5. 5

   Child's Pose45 sec

   Kneel and sit your hips back toward your heels.

   → Wider knees = more room

Hold stretches calmly until you feel a clear but comfortable pull – no bouncing. Perform dynamic drills slowly and with control.

General flexibility training, not therapy. Stop if it hurts and see a doctor.