autostretching0214

THE UPPER BACK 6.

Yourdifficulty is:

Tight Muscles: Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notes:

Normal Mobiłity:

Bending backward, turning right and bending to the left in some pan of back above the waist.

Muscles that tum upper back and bend it forward and sideways.

Chair with firm back; firm cushion or folded towel.

Sit well into chair, with cushion under right buttock and thigh. Lezz backward, with tight part of back just above back of chair. This way your lower back is bent backward and to the right, which prevents it fro-— turning right and thus improves effect of stretch in upper back. Grasę chair back with left hand just inside right elbow. Let right arm hang free.

1.    Look up, backward and to the right. Exhale and bend upper body backward and to the left, and tum part above chair back to the right so thae stretch is felt around rib cage.

2.    Inhale and look down and to the left. Try to turn left while resisting movement with left hand; hołd for 5 seconds.

3.    Relax; look up, backward and to the right; exhale. Let left shoulder dow-and lean upper body backward and to the left, with part above chair back tumed to the right; assist by pulling with left arm, to limit - maybe a little bit morę.

4.    Repeat until you feel you can stretch no further and muscles feel tighL Hołd this finał stretch from 15 seconds to a minutę or morę.

1.    Retain grip; look up, back and to the right.

2.    Exhale and bend upper body backward and to the left and tum it right. to limit.

3.    Resist that movement with left arm, palm pressing against back of chair.

4.    Hołd position a few seconds.

*    Lower back not bent far enough backward.

*    Left shoulder raised.

*    Left buttock raised from chair so that lower back is not bent to the right.

*    Lower back bent to the left.

1.    The higher the support of chair back, the higher up the effect of the stretch.

2.    Stretch should be felt only in rib cage.

You should be able to bend backward and to the left while turning your shoulders until they are almost at a right angle to your pelvis.

214