autostretching0022

THE SHOULDER 5.

Yourdifficulty is:

Tight Muscles:

Starting Position: Stretching:

Stimulation:

Common Errors:

Normal Mobility:

Bringing your upper arm backward and inward across your back while turning upper arm inward.

Shoulder/chest muscles:

1 deltoideus, clavicular part 1 deltoideus, acromial part

3    teres minor

4    infraspinatus

5    pectoralis major

6    supraspinatus.

Sit or stand, both arms behind back; grasp right wrist with left hand.

1.    Use left hand to puli right arm backward and to the left, so that stretch is felt in right shoulder.

2.    Hołd steady grip and puli right upper arm to body and right forearm backward; hołd for 5 seconds.

3.    Relax; use left hand to puli right arm further to the left 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 with left hand. Move right hand to the left and as far back as possible.

2.    Resist with left hand.

3.    Hołd position a few seconds.

*    Body bends sideways.

*    Elbow straight.

With back straight and right upper arm against body, you should be able to move your right forearm in behind your back; your wrist should be able to move further back than the elbow.

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