In the first part of this Turkish get-up series, kettlebell guru Jeff Martone breaks down the armbar stretch.
“The armbar stretch is probably one of the best shoulder-rehab exercises you can do,” he says.
It builds strength, flexibility and stability in the shoulder girdle, Martone adds.
The stretch starts on the floor with a one-armed press to straighten out the arm. Then the heel on the same side comes into and just outside the butt. After that, a heel drive ensures the hip and shoulder are moving at the same time as the person rolls over to flatten out.
Keeping a neutral spine and the weight directly over the shoulder is important, Martone notes.
“The arm always stays straight up and down,” he says.
The stretch can be held for time for 3 to 5 reps, Martone says.
“If you can get in the habit of doing this daily as part of your warm-up—phenomenal, phenomenal.”
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Additional reading: The Turkish Get-up Part 1 by Jeff Martone, published May 1, 2007.