autostretching0024

THE SHOULDER 6.

Your difficulty is:

Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notę:

Normal Mobility:

Pushing straight arms forward - moving your shoulder blades apart.

Shoulder muscles:

1    trapezius, transver.se part

2    rhomboideus major

3    rhomboideus minor.

Table or other object large enough to lie under and hang from.

Lie on your back under table. Grasp edges of table, arms straight and hands so far apart that upper back is about one hand width above floor when arms and body are straight; heels on floor.

1.    Lower straight body toward floor, so that stretch is felt belween shoulder blades.

2.    Tense as if to raise body upward with arms still straight; hołd for 5 seconds.

3.    Relax and allow straight body to sink lower, 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.    Rclease grip and lie down on floor.

2.    Raise straight arms vertically upward as far as possible.

3.    Hołd position a few seconds.

*    Elbows bent.

*    Head too far forward or too far back.

*    Parts of body other than heels touch floor.

*    Body not held straight.

These muscles are seldom shortened without also being weak; strength training usually recommended.

With back straight and chin tucked in, outstretched arms should be able to move so far forward that finger tips move at least one hand length.

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