autostretching0218

THE UPPER BACK 8.

Your difficulty is: Tight Muscles: Eąuipment:

Starting Position: Stretching:

Stimulation:

Common Error: Normal Mobility:

Breathing out.

Muscles between ribs.

Chair with firm back; maybe an extra cushion to adjust height of chair back.

Sit sideways on chair with left side of rib cage against chair back, stiff area level with top. Place bali of right thumb against the rib that feels stiff when you exhale. Left arm relaxed, in comfortable position.

1.    Exhale and press rib down with right thumb, so that stretch is felt in muscles between stiff ribs.

2.    Inhale and resist with right thumb; hołd for 5 seconds.

3.    Relax; exhale. With right thumb press rib down 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.    Place right thumb on underside of rib.

2.    Exhale as much as you can.

3.    Resist rib movement with thumb.

4.    Hołd position a few seconds.

* Right thumb slides off rib.

You should be able to exhale all the way without any pain.

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