autostretching0030

THE SHOULDER 9.

Your difficulty is: Tight Muscles:

Equipment:

Starting Position:

Stretching:

Stimulation:

Common Errors:

Normal Mobility:

Bringing your upper arm backward and up.

Arm, shoulder, chest muscles:

1    serratus anterior

2    deltoideus, clavicular part

3    pectoralis major.

Table or other support, height about level with hands when you stand erect with arms straight down.

Stand with back toward table, neck stretched long and chin drawn back, feet about one and a half foot-lengths from the table. Grip edge of table with hands placed shoulder width apart, arms straight.

1.    Lower body - without bending forward - by bending knees and elbows so that stretch is felt under shoulder blades and in chest.

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

3.    Relax and bend elbows and knees to lower body 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.    Stand erect, neck long and chin tucked in.

2.    Move bent elbows backward and up to limit.

3.    Hołd position a few seconds.

*    Elbows held straight and/or not shoulder width apart.

*    Body bent forward.

*    Chin juts forward.

You should be able to move your upper arm backward and up almost to the horizontal, without leaning trunk forward.

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