autostretching0018

THE SHOULDER 3.

Yourdifficulty is:

Bringing your arms up and backward with palms turned backward.

Tight Muscles:

Equipment:

Starting Position:

Stretching:

Stimulation:

Common Errors:

Notę:

Muscles of upper back and chest:

1    subclavius

2    pectoralis major

3    pectoralis minor

4    latissinms dorsi

5    teres major.

Finn object that can be gripped above head, such as a bar, beam, step of open staircase, tree branch, or hanging belts or ropes.

With arms above head, head held naturally, chin drawn back, grip object at shoulder width, palms facing backward. Keep feet resting on floor, legs leaning forward or knees benl to prevent arching of back.

1.    Bend knees to lower body so that arms stretch and shoulders puli up toward ears and tightening is felt in muscles under collarbone and across the chest.

2.    Tense chest/back muscles as if to lift body up; hołd for 5 seconds.

3.    Relax and lower body to limit - maybe a little bit morę - with back straight.

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.    Release grip; stand up straight.

2.    Stretch arms up and backward as far as they will go, palms backward.

3.    Hołd position a few seconds.

*    Chin juts forward.

*    Palms not turned backward.

*    Elbows bent.

*    Back arched.

Stronger persons can stretch hanging free. If suitable overhead supports are not available, stretch may be done by hanging from upper edge of a sturdy door. Warning: most doors are not madę to carry weight, so be careful and supporl lower edge against floor with wedge.

Normal Mobiłity:

Lying down on your back on floor with hips and knees bent to limit. Arms, held straight at shoulder width, should be free to move above head and down to rest completely on floor, palms up.

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