Clock on the floor is a simple stretch that can be used as a warm up for the shoulders and also stretches and tones the arms. The idea is that your arms imitate the hands of a clock.

  • Lie on your mat with the knees bent and hip-width apart.
  • Stretch your right arm out on the floor at shoulder height with the palm facing the ceiling.
  • Inhaling, SLOWLY stretch your arm away from you, extending right into the middle finger. Keep the arm on the floor.
  • Exhaling, move the hand about 1 inch along the floor and then YIELD to that point. The slower you move, the more you will open in the shoulder joint.
  • Continue in this way until the hand reaches the point on the floor just above the crown of the head. Inhale, exhale and then sweep your arm down by your side again.
  • Repeat with the left arm.
CAUTION: Be very careful if you have a shoulder injury. DO NOT move past the point where your your hand begins to lift off the floor.