Beauty

Stretching the shoulders, arms and latissimus dorsi

1. Sit on your knees (as shown in the figure) and lean forward with your body, placing your outstretched arms with your palms on the floor. This is the starting position.

2. From the starting position, gently lean back until you feel a stretch in your arms, shoulders, upper and lateral parts of your back. Then stay in this position for 15 seconds.

It is important:

The exercise can be performed both for one hand and for two. The one-handed version is more effective in terms of movement control.

You can increase or decrease the stretching force by moving the pelvis in different directions.

Forearm and wrist stretch

1. Stand on the floor on all fours (See figure), so that the toes look outward, and the fingers, on the contrary, look inward, on the knees. This is the starting position.

2. Keeping your palms on the floor, gently lean back until you feel a slight stretch in your forearms and wrists. Stay in the stretched position for about 10-20 seconds, then return to the starting position.

3. After the arm muscles relax again, do one more repetition of the exercise.

It is important:

While doing the exercise, watch your breathing — breathe deeply and measuredly.

Stretching the muscles of the outer side of the arms, shoulders and chest

This excellent exercise relaxes and stretches the muscles of the upper body.

1. Stretch your arms above your head and join your palms together (as shown in the picture). This is the starting position.

2. Inhale and slowly stretch your arms up and back a little until you feel a stretch in your muscles. Hold this position for 5-10 seconds.

It is important:

While doing the exercise, breathe deeply and try to relax the lower jaw.

While stretching, bend your knees slightly.

Shoulder stretch

1. Take a standing position and raise your arm to chest level (See figure) and gently pull her elbow to the opposite shoulder until you feel a stretch in the muscles of the shoulder girdle. Hold the stretch for about 10 seconds.

2. Repeat the exercise for the other hand.

Stretching option according to the PNS method

1. Slightly bend your knees. With the palm of your left hand, rest on the triceps of your right hand and, overcoming the pressure exerted by your left hand, try to take your right hand to the side. Hold this position (See Figure #1) for about 3-4 seconds, then relax.

2. Then gently pull the elbow of your right hand to the opposite shoulder, until you feel a stretch in the outer part of the shoulder (See Figure No. 2). Hold the stretch for about 10 seconds, then repeat the stretch for the left arm.

Stretching exercises for the back, shoulders and arms. Part 2

Stretching exercises for the back, shoulders and arms. Part 3

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

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