autostretching0210

THE UPPER BACK 4.

Your difficulty is:

Tight Muscles: Eąuipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notes:

Normal Mobility:

Bending forward, turning and bending to the right in some part of your back above the waist.

Muscles that turn upper back and bend it backward and sideways.

Chair with firm support for lower back; firm cushion.

Sit out from back of chair with cushion under left buttock and thigh. (ThL bends back to the left.) Rest lower back against chair back to keep it bent. Lean upper back forward and to the right; grip back of chair with left hand, just inside right elbow. Let right arm hang free.

1.    Look down and backward to the right. Exhale and bend upper bod> forward and to the right while turning it right, so that stretch is feli around rib cage.

2.    Inhale and look to the left. Try to straighten back and turn upper body to the left, while resisting movement with arms; hołd for 5 seconds.

3.    Relax; look down and backward to the right; exhale. Let right shoulder down and lean upper body forward and to the right while turning it right, assisting by pulling with left arm, 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 grip; look down and backward to the right.

2.    Exhale and bend upper body forward and to the right and tum it righL to limit.

3.    Resist movement with left arm, palm pressing against back of chair.

4.    Hołd position a few seconds.

*    Lower back not bent forward.

*    Left buttock raised from chair so that lower back turns to the right.

1.    The thicker and firmer the cushion, the morę your lower back bends sideways and the higher up the effect of the stretch; and vice versa.

2.    By using a chair with a back that can be adjusted in height, you can get a morę specific effect from this exercise.

You should be able to turn your shoulders until they are almost at a right angle to your pelvis.

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