Forward punches without weight are a low-impact, functional movement designed to improve shoulder mobility, postural control, and scapular activation. This bodyweight variation primarily engages the anterior deltoids, triceps, and serratus anterior, and is often used in early rehabilitation or as a warm-up to encourage smooth, controlled upper limb movement.
- Stand or sit upright with your spine tall, shoulders relaxed, and arms bent at your sides with hands near your chest.
- Engage your core gently to maintain a stable trunk.
- Extend one arm forward in a smooth, controlled motion at shoulder height, as if performing a light punch.
- Focus on reaching through the shoulder, allowing the shoulder blade to glide slightly forward.
- Avoid twisting the torso — keep the movement isolated to the arm and shoulder blade.
- Return the arm to the starting position and repeat with the opposite arm.
- Continue alternating sides in a fluid, rhythmic pattern.
- Complete repetitions as prescribed by your physiotherapist.