autostretching0040

THE ELBOW 1.

Your difficulty is: Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors: Notę:

Normal Mobility:

Bending your elbow.

Muscles that straightcn elbow:

1    triceps hrachii, media! head

2    triceps hrachii. lateral head

3    anconeus.

Table or similar support.

Stand up straight, facing table, chin drawn back. Lcan upper body forward and place parallel foreanns on table, shouldcr width apart.

1.    Bend Irunk furlher forward over table so that stretch is felt along backs of upper arms.

2.    Tense these muscles by pressing forearms down against table; hołd for 5 seconds.

3.    Relax and bend over labie to limit - maybe a little bit morę.

4.    Repeal until you feel you can stretch no further and muscles fecl tight. Hołd this finał stretch from 13 seconds to a minutę or morę.

1.    Stand up.

2.    Bend elbows.

3.    Hołd position a fcw seconds.

*    Chin juts forward.

*    Back archcd.

This stretch may be donc with both arms against a wali or with one arm at a time against a door, as shown at the bottom of next page.

Elbow should be able to bend until forearm and upper arm are almosi parallel. or forearm stops against flesh of upper arm.

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