autostretching0034

THE SHOULDER 11.

Your difficulty is:

Tight Muscle:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notę:

Normal Mobility:

Turning your forearm outward with the upper arm close to your side and your elbow bent.

Muscle under shoulder blade:

1 subscapularis.

Door-frame, table comer, or similar support.

Stand facing door-frame. Hołd right upper arm close to body with elbow in front of hip; bend elbow so that forearm is almost horizontal. Hołd hand and wrist against edge of door-frame. Draw chin back.

1.    Turn body to the left (relative to door-frame) so that stretch is felt under shoulder blade.

2.    Tighten muscle as if to turn upper arm inward; hołd for 5 seconds.

3.    Relax and tum 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.    With elbow at your side and forearm still horizontal, turn forearm outward to limit.

2.    Resist with left hand.

3.    Hołd position a few seconds.

*    Chin juts forward.

*    Upper arm not close to body.

*    Elbow straightens.

*    Lower back arched.

*    Body bent.

This exercise may be done sitting, with arm against corner of a table.

With upper arm held close to body and elbow bent, you should be able to turn your forearm to point to the side or slightly backward.

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