autostretching0014

THE SHOULDER 1.

Your difficulty is:

Tight Muscles:

Eąuipment:

Starting Position:

Stretching:

Stimulation:

Common Errors:

Notę:

Normal Mobility:

Bringing your arms up and backward above your head, behind it and on down behind your back.

Primarily

1    pectoralis major

2    pectoralis minor.

Stretch also affects

3    biceps brachii

4    deltoideus, claricular part

5    coracobrachialis.

Chair.

Belt, strap, towel, rod or the like.

Sit on chair, upper body inclined forward to keep lower back straight, chin drawn back, head held naturally. With palms forward and arms up, grasp belt with hands far enough apart to permit arms to move up above head and down behind back, with elbows straight.

1.    Move hands closer so that stretch is felt in the chest and shoulder as arms move in upward-backward circle.

2.    With arms straight, puli outward but don’t move hands; hołd for 5 seconds.

3.    Relax and then move arms further upward and backward to limit - maybe a little bit morę.

4.    Repeat until you feel you can stretch no further and muscles feel tight. Hołd this finał stretch from 15 seconds to a minutę or morę.

1.    Retain grip but don’t puli outward. Press arms backward and down-ward behind body, to limit.

2.    Hołd position a few seconds.

*    Chin juts forward.

*    Back arched.

*    Elbows not straight.

Notę distance between hands on belt; move hands closer after each stretch; the closer they are, the morę you can move.

You should be able to do this exercise with your hands about double shoulder width apart. This stretch counteracts rounded upper back (tho-racic kyphosis).

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