autostretching0016

THE SHOULDER 2.

Your difficulty is:	Bringing straight arms up and backward with palms turned for-ward.
Tight Muscles:	Back muscles: 1    latissimns clorsi 2    teres major.
Rquipment:	Wall, chair or other suitable support.
Starting Position:	Stand facing wali, one foot ahead of the other, neck inclined forward, chin drawn back. Place palms against wali at shoulder width apart, fingers pointing upward and outward, arms straight. Lean upper body forward and push lower back out, pulling lower abdomcn up toward navel ('taił bctwccn legs’).
Stretehing:	1.    Movechestand shouldcrs toward wali, so thal stretch is felt in outer shoulder. 2.    Press hands toward wali and downward; hołd for 5 seconds. 3.    Relax and move chest and shoulders as closc as possiblc to wali. 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.
Stimulation:	1.    Lift turncd-out arms up and backward to limit, palms forward. 2.    Hołd position a lew seconds.
Conimon Errors:	*    Chin juts forward. *    Back arched. *    Forearms not turned outward. *    Elbows bcnt.
Notes:	1.    Mips may be bent, but balance should be maintained throughout. 2.    As shown to the right, stretch may also be done knceling, palms against a chair seat or the floor.
Normal Mobility:	Lying on your back on floor with hips and knees bent to limit. Arms, lield straight at shoulder width, should be free to move above head and down to rest complctely on floor, palms up.

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