Keeping body comfortable while hands are behind back

Work on staying relaxed and mechanically efficient when your poi hands move behind your head or behind your back, where shoulder internal rotation and limited range can create unnecessary strain. Nick Woolsey highlights how tension often comes from over-reaching with the elbows and compensating by arching the back.

Use a wall as feedback to keep your spine neutral while you make small adjustments in elbow angle, shoulder height, and hand position, aiming for softer shoulders and looser wrists. Treat behind-the-body positions as short drills rather than long sessions, so you can build endurance without aggravating tightness.