STRETCHING WARM-UP/COOL-DOWN
SIDES
Side Bend with Straight Arms
MUSCLE(S) AFFECTED: e x t e r n a l o b l i q u e , l a t i s s i m u s d o r s i a n d s e r r a t u s a n t e r i o r
1.Stand with feet 14 to 16 inches apart.
2.Interlace the fingers with palms facing each other.
3.Reach upward with straight arms.
4.Keeping arms straight, lean from waist to left side. Do not bend knees.
5.After moving as far as possible, hold for 10 seconds.
6.Repeat to the left side.
Stretching the sides, upper back and shoulders
SHOULDER
Stretching shoulder
Seated Lean-Back
MUSCLE(S) AFFECTED: d e l t o i d s a n d p e c t o r a l i s m a j o r
1.Sitting with legs straight and arms extended, place palms on floor about 12 inches behind hips.
2.Point fingers away (backward) from body.
3.Slide hands backward and lean backward.
4.Hold for 10 seconds.
CHEST
Straight Arms Behind Back
Stretching the chest
MUSCLE(S) AFFECTED: d e l t o i d s a n d p e c t o r a l i s m a j o r
1.Standing, place both arms behind back.
2.Interlock fingers with palms facing each other.
3.Straighten arms fully.
4.Slowly raise the straight arms.
5.Hold for 10 to 15 seconds.
6.Keep head upright and neck relaxed.
Remember... do all stretches in a smooth, slow, controlled manner.
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