autostretching0026

THE SHOULDER 7.

Your difficulty is: Tight Muscle:

Equipment: Starting Position:

Stretching:

Stimułation:

Common Errors:

Normal Mobility:

Bending your elbow with upper arm touching your ear.

Muscle along back of upper arm:

1 triceps brachii, long heacl.

Belt, ropę, towel or the like, and maybe a chair or stool to sit on.

Stand erect or sit on a chair/stool. Grasp belt with right hand. With elbow bent, raise right arm until upper arm points straight up. Belt now hangs down behind back; grasp it with left hand.

1.    Puli belt down with left hand so that stretch is felt along back of right arm.

2.    Resist by trying to straighten right elbow; hołd for 5 seconds.

3.    Relax and puli belt down 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.    Let go of belt and grip right wrist with left hand.

2.    Bend right elbow as far as possible.

3.    Resist bending with left hand.

4.    Hołd position a few seconds.

*    Right upper arm not touching ear.

*    Bddy bent back or to the side.

*    Head bent forward.

With upper arm touching ear, elbow should be able to bend until forearm and upper arm are almost parallel or the forearm is stopped by touching flesh.

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