Shoulders and upper back
Urdhva Baddhanguliyasana, the interlaced overhead stretch
Opens your shoulders and lengthens your torso in one simple movement.
How to do it
- 1
Stand tall and interlace your fingers
Feet about hip width apart, arms in front of you at chest height, fingers laced together.
- 2
Turn the palms away and reach forward
Turning the palms out lengthens the arms and sets the shoulders up before anything rises.
- 3
Raise the arms to the height your shoulders allow
Take the laced hands upward and stop where the movement is still smooth and comfortable. Staying below head height is a complete version of this, not a lesser one.
- 4
Keep the ribs where they are
A light engagement through your middle stops the front ribs pushing forward as the arms travel. Elbows may stay slightly bent.
- 5
Hold 60 to 90 seconds, then swap the interlace
Lower the arms, change which fingers sit on top, and repeat so both patterns get a turn.
What to watch for
Letting the ribs and lower back push forward so the arms look higher than the shoulders actually went. All the height should come from the shoulders, so if the front of your ribs is leading, lower the arms and keep them there.
Ways to adjust it
- Slightly bent elbows
- Stop at the height the shoulder allows
- Don't push the ribs forward: light core engagement
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits.
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
Also part of sessions for
Each of those explains what the condition is, what the published guidance recommends, and where this movement fits.
Common questions
What is Urdhva Baddhanguliyasana?
A standing stretch with the fingers interlaced, palms turned out and the arms raised overhead. It opens the shoulders and lengthens the torso in one simple movement.
Do my arms have to go all the way up?
No. Stop at the height your shoulders allow, with the elbows slightly bent if you need. Staying below head height is a complete version, not a lesser one.
How long should I hold it?
60 to 90 seconds. Then lower, change which fingers sit on top, and repeat so both interlace patterns get a turn.
What is the most common mistake?
Letting the ribs and lower back push forward so the arms look higher than the shoulders actually went. A light engagement through your middle keeps the height honest.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.