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BoneFit Arm Lengthener
Lengthen one arm overhead while pulling the rib cage away from the pelvis to decompress the spine and build overhead reach with control.
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How to dose it
- Sets
- 1–2
- Reps
- 5–8 each side
- Intensity
- Hold 3–5 s
- Rest
- as needed
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Set up
- 1Lie on your back, knees bent, arm at your side.
Do this
- Keep the elbow straight; reach one arm up and back alongside your head.
- ‘Lengthen’ by reaching toward the wall behind you, pulling the rib cage up away from the pelvis.
- Hold momentarily and return, keeping the elbow straight.
Avoid this
- Bending the elbow to reach further
- Arching the low back
Safety
Move slowly and only as far as the shoulder allows without pinching.