autostretching0020

THE SHOULDER 4.

Yourdifficully is:

Bringing your arm up and in toward your head while turning arm inward.

Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notę:

Normal Mobility:

Muscles around shoulder:

1    cleltoideus, spinał part

2    teres minor

3    infraspinatus.

Door-frame or similar support.

Grasp right wrist with left hand. Raise both arms as high above and as far behind head as possible, right upper arm touching right ear. Support right upper arm and right side against door-frame. Keep right elbow back, right forearm pointing backward and to the left.

1.    Use left hand to puli right forearm forward and to the left. so that stretch is felt in rear of right shoulder.

2.    Hołd grip and try to push right forearm backward with upper arm against head; hołd for 5 seconds.

3.    Relax and use left hand to puli right forearm further forward 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. Move right arm to the left; turn forearm forward and press elbow back to limit.

2.    Resist with left hand.

3.    Hołd position a few seconds.

*    Body bends sideways.

*    Right elbow pulled forward.

This stretch may also be done standing free or sitting on floor.

With elbow bent, you should be able to move your right arm slightly in behind your head; in this position, your wrist should be able to come further forward than the elbow.

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