autostretching0216

THE UPPER BACK 7.

Yourdifficulty is:	Breathing in.
Tight Muscles:	Muscles between ribs.
Equipment:	Finn cushion or large, tightly rolled towel; comfortable cushion for head; smali sandbag or other weight to aid stretching.
Starting Position:	Lie on your back on floor, knees bent; head and neck (but not right shoulder) resting on larger cushion, smaller cushion just below the stiff ribs, and left heel placed on right knee. This position prevents arching and protects lower back. (This exerci.se may also be done with feet and bullocks against a wali). With right ann straight and touching right ear. hołd sandbag with right hand. Place left hand on rib cage, below the stiff rib. (Skip larger pillow if you’re comfortable without it.)
Stretching:	1.    Draw chin back; inhale. Let right arm down to right ear and press left hand against ribs and toward pelvis, so that stretch is felt in front of chest. 2.    Exhale and tense muscles in rib cage as if to lift sandbag/weight upward: hołd for 5 seconds. 3.    Relax; draw chin back; inhale; press left hand against ribs and toward pelvis; let right arm down to limit - maybe a little bit morę. 4.    Repeat until you feel you can stretch no further and muscles feel tight. Hołd this finał stretch front 15 seconds to a minutę or morę.
Stimulation:	1.    Retain grip; draw chin back. 2.    Inhale and press right arm down against floor, left hand down against ribs. 3.    Hołd position a few seconds.
Common Errors:	*    Left hand slides off ribs. *    Chin juts forward. *    Lower back not pressed against floor. *    Right arm moves to side.
Normal Mobility:	You should be able to inhale deeply without any pain.

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