autostretching0032

THE SHOULDER 10.

Your difficulty is:

Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Normal Mobility:

Bringing your upper arm backward at shoulder level with your elbow kept straight.

Arm, shoulder, chest muscles:

1    biceps brachii, long head

2    biceps brachii, short head

3    deltoideus, clacicular part

4    coracobrachialis

5    pectoralis major.

Door-frame or similar vertical support.

Stand erect, right side toward door-frame. Extend right arm straight out to side, palm down. Tum forearm inward. Place back of hand and wrist/forearm against door-frame.

1.    Tum upper body to the left so that stretch is felt in front side of upper arm, chest and shoulder.

2.    Tense these muscles as if to move arm forward; hołd for 5 seconds.

3.    Relax and tum upper body to left 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.    Stand free of door-frame; move horizontal, straight right arm backward without tuming upper body to the right.

2.    Hołd position a few seconds.

*    Wrist and elbow bent.

*    Upper arm not turned outward.

*    Neck and body bent.

*    Back arched.

You should be able to move straight arms slightly backward at shoulder level, without leaning forward.

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