Overhead reach
One round, under a minute.
How to do it
- Sit toward the front of a chair, feet flat
- Raise both arms out to the sides and up
- Hold them overhead, as high as is comfortable
Step by step
In the words the app says them, out loud, while you do it.
- Sit tall, arms by your sides.
- Raise both arms out to the sides and up overhead slowly, as far as you comfortably can.
- Hold there, as still as you can, for 20 seconds. You can make it 30 or 40 in Settings.
If the position slips, the app says so: “Raise your arms overhead.”
What it is for
The app files this stretch under:
- Stiff neck and shoulders
Where the phone goes
Phone on the floor facing you, angled up a bit, about 6 ft away. The phone faces you straight on. Every stretch shows you this picture before the clock starts, and talks you through it, because you are across the room by then.
In the game
The gap in the kelp sits at the depth you settle on yourself, and staying near that depth is the whole skill. Points come from how steadily you hold the spot you picked. Depth earns nothing, and going deeper than you can comfortably hold is the thing the app is built to avoid asking of you.
That is also what the research says: a gentle hold gains as much range over the weeks as a hard one. What regular stretching does, measured.