How to do Cactus Arms
StandingHoldBeginner
Cactus Arms is a standing stretch for your spine, neck and upper back.
Step by step
- 1Stand tall with your back straight and arms at your sides.
- 2Raise your arms to shoulder height, bending your elbows at a 90-degree angle, palms facing forward.
- 3Ensure your elbows are in line with your shoulders and forearms are perpendicular to the floor.
- 4Squeeze your shoulder blades together to open your chest.
What you should feel
Let your shoulders stay soft and low.
Form tips
- Relax your shoulders away from your ears. Keep your neck long and gaze straight ahead.
- Feel your shoulder blades gently draw together.
- Breathe into the front of your chest.
Make it easier
If your shoulders feel tight, let your elbows drop a little lower.
Coming out of it
On your next exhale… let your arms float back down.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Cactus Arms with a coach
In BendEase, a voice coach talks you into Cactus Arms, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your spine and neck.
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