autostretching0206

THE UPPER BACK 2B.

Your difficulty is: Tight Muscles: Equipment: Starting Position:

Stretching:

Stimulation:

Common Error: Notes:

Normal Mobility:

Bending forward at shoulder level. Sitting.

Muscles that bend upper back backward.

Chair with padded back.

Sit astride outer part of chair seat, facing chair back. Rest middle of chesi on padded upper edge of chair back; let arms hang straight down over chair back; grasp legs of chair. Draw chin back.

1.    Look toward navel. Exhale and bend upper body forward so that stretch is felt in back of rib cage.

2.    Look up. Draw chin back and inhale. Try to straighten back, while resisting movement with arms; hołd for 5 seconds.

3.    Relax and look toward navel. Exhale and bend forward, assisting b> pulling with arms, to limit - maybe a little bit morę.

4.    Repeat until you feel you can stretch no further and muscles feel tighL Hołd this finał stretch from 15 seconds to a minutę or morę.

1.    Retain position; look down toward navel.

2.    Exhale and bend upper body forward over back of chair to limit.

3.    Resist movement with arms.

4.    Hołd position a few seconds.

* Chin juts forward.

1.    Stretch should be felt only in upper back, not in lower back or elsewhere.

2.    For effect higher up in your back, move resting point of chest upward. You should be able to touch your chin to your chest.

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