autostretching0028

THE SHOULDER 8.

Yourdifficulty is: Tight Muscles:

Eąuipment:

Starting Position:

Stretching:

Stimulation:

Common Errors:

Norma! Mobility:

Pulling your shoulders up toward ears.

Shoulder muscles:

1    trapezius, ascending part

2    supraspinatus

3    deltoideus, acromial part

4    subclarins

5    pectoralis minor.

Chair with arms, table, or other support somewhat lower than hand height when you stand erect with arms hanging straight down.

Stand with back toward chair/table, neck stretched long and chin drawn back. Feet about one and a half foot-lengths from the table. Grip chair arms/table with hands placed shoulder width apart; keep arms straight.

1.    Weight arms by lowering the body so that stretch is felt in shoulders and above shoulder blades; let lower back move toward support.

2.    Tense shoulder muscles as if to raise body; hołd for 5 seconds.

3.    Relax and lower body further between shoulders, to limit - maybe a little bit morę.

4.    Rcpeat 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.    Stand free, neck long and chin tucked in.

2.    Raise shoulders as far as possible toward ears.

3.    Hołd position a few seconds.

*    Elbows bent.

*    Back not straight.

*    Head craned forward.

*    Chin juts forward.

You should be able to puli your shoulders up to your car lobes or higher.

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