autostretching0012
AUTOSTRETCHING FOR MUSCLES OF THE ARMS AND LEGS
Nole: Exercises that can be clone on left or right sicie of the body are always shown on ihe right. When you want to do them on the left side, swap 'left’ and 'right’ in all descriptions and pictures.
Body Exercise Your difficulty is... Page
The Shoulder 1 Bringing your arms up and backward above your head, behind it and on
down behind your back. 14- 15
2 Bringing straight arms up and backward with palms tumed forward. 16- 17
3 Bringing your arms up and backward with palms tumed backward. 18- 19
4 Bringing your ann up and in toward your head while turning arm inward. 20- 21
5 Bringing your upper ann backward and inward across your back
while turning upper arm inward. 22 - 23
6 Pushing straight arms forward - moving your shoulder blades apart. 24 - 25
7 Bending your elbow with upper ann touching your ear. 26 - 27
8 Puliing your shoulders up toward ears. 28-29
9 Bringing your upper ami backward and up. 30-31
10 Bringing your upper arm backward at shoulder lcvel with your elbow
kept straight. 32 - 33
11 Turning your forearm outward with the upper arm close to your side
12 Touching your ear to your shoulder without raising the opposile shoulder. 36 - 37
13 Touching your chin to your chest and your ear to your shoulder,
without raising the opposite shoulder. 38 - 39
The Elbow 1 Bending your elbow. 40-41
2 Straightening your elbow with your forearm turned inward. 42- 43
3 Bending your wrist, palm first, while keeping your elbow straight and
your forearm turned inward. 44 - 45
4 Bending your wrist, palm first, with clenched list, elbow straight and
forearm turned inward. 46 - 47
5 Bending your wrist backward with your elbow straight and your forearm
turned outward. 48 - 49
6 Bending your wrist backward with your elbow and fingers straight and
forearm turned outward. 50 - 51
7 Turning your forearm outward with your elbow bent
or straightening your elbow with your forearm turned outward. 52 - 53
8 Turning your forearm outward with your elbow bent. 54- 55
The Wrist 1 Curling your thumb with your forearm turned inward and your wrist bent,
2 Straightening your thumb with your forearm tumed outward, your
elbow kept straight and your wrist bent backward. 58 - 59
3 Bringing straight thumb over toward your little finger while your forearm
The Fingers I Bringing curled fingers up toward the back of your hand and closer to
the other fingers, with your wrist straight. 62 - 63
2 Bringing curled fingers up toward the back of your hand and away
from the other fingers. 64- 65
3 Bending your wrist backward while keeping fingers curled. 66 - 67
4 Bringing your thumb toward your forearm. 68-69
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