Beauty

Stretching the arms and upper back

Exercise #1

1. Starting position: sitting on a chair with a back or an office chair.

2. Interlock your fingers into the lock, then straighten them straight in front of you, turning your palms outward. You should feel tension in your fingers and wrists, as well as in your arms and shoulder blades. Hold the stretch for 20-25 seconds.

3. Repeat this exercise at least two times.

Exercise #2

1. Starting position: similar to the previous one.

2. Interlock your fingers and extend your arms, palms down, over your head until you feel a stretch in the muscles of your arms and upper chest. Hold the stretch for 10 seconds.

3. Repeat this exercise three times.

Exercise #3

This exercise is great for stretching your arms, shoulders, and sides of your torso.

1. Starting position: the same.

2. Raise your arms above your head, grab the back of your left hand with your right hand and pull it to the side until you feel tension. Hold this position for 10 seconds, then relax.

3. Then repeat the exercise for the other side.

It is important:

While doing the exercise, straighten your arms as far as you can comfortably.

Stretching according to the PNS method

1. Starting position: the same.

2. Grab your right elbow with your left hand and for 3-4 seconds apply pressure to the elbow of your right hand, while preventing this movement.

3. After that, relax, and then smoothly, without jerking, pull the elbow of your right hand behind your head until you feel tension in the back of your shoulder. Hold the stretch for about 10-15 seconds.

4. Repeat the exercise for the other side.

Upper back stretch

This exercise is recommended to relieve tension in the shoulders and upper torso.

1. Starting position: the same. But it can also be done standing up.

2. Interlock your fingers at the back of your head and spread your elbows to the sides at an angle of 180 degrees (in line with the body). Squeeze your shoulder blades together until you feel tension in your upper back. Hold the stretch for 4-5 seconds, during which time the tension should subside, then relax.

3. Perform this exercise at least two times.

Shoulder stretch

1. Starting position: the same.

2. Grab your right hand with your left hand slightly above the elbow. Then try to look over the right shoulder and at the same time press the elbow of the right hand to the left shoulder. Hold this position for 10 seconds.

3. Change hands and repeat the exercise.

Stretching exercises in a sitting position. Part 2

Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson

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