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


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This is the second part of a set of exercises for stretching the muscles of the back, shoulders and arms.

Triceps and Upper Shoulder Stretch

Triceps and Upper Shoulder Stretch

Take a standing position and slightly bend your knees. Now raise your arms above your head, grasping the elbow with the other with one hand. This is the starting position.

Applying pressure with one hand, gently move your elbow behind your head with the other until you feel a slight stretch. Then hold the stretch for about 15 seconds.

3. Stretch the other arm.

It is important:

Try not to hold your breath while stretching.

StretchingTriceps and Upper Shoulders PNS Stretch by the PNS method

1. Take the starting position (standing with your feet shoulder-width apart and slightly bend your knees) and grab your right elbow with your left hand.

2. Trying to lower the elbow of the right hand down, at the same time interfere with this with the left hand (See Figure No. 1). Hold this position for about 3-4 seconds, then relax.

3. Now smoothly, with the help of your left hand, bring your right elbow behind your head until you feel a slight stretch, hold your hand in this position for about 10-15 seconds (See Figure No. 2).

4. Repeat the stretch for the left arm.

Underarm and shoulder stretch

Underarm and shoulder stretch

1. Stand with your feet shoulder-width apart and bend your knees slightly. Raise your right hand up and, bending it at the elbow, bring it behind your head with your left hand as shown in the figure. This is the starting position.

2. Now gently tilt your head back towards your right forearm until you feel a stretch (See picture). Hold the stretch for about 10-15 seconds.

3. Repeat the stretch for the other arm.

Alternative option

Armpit and shoulder stretch

1. Get into a standing position with your knees slightly bent. This is the starting position.

2. Slowly slide your right elbow behind your head while leaning to the left until you feel a stretch (See figure). Hold the stretch for about 10 seconds.

3. Repeat the stretch for the other side.

It is important:

Be sure to bend your knees so as not to lose balance while bending to the sides.

Do not hold your breath while stretching.

Shoulder stretch exerciseShoulder stretch exercise

1. Put your hand behind your head as low as possible and, at the same time, put your other hand behind your back, trying to interlock the fingers of both hands. If the stretch allows you to clasp your hands, then hold this position for about 5-10 seconds.

2. Stretch by changing hands.

If you can’t interlock your fingers behind your back, then use the following options:

Option #1

Ask someone to assist you and bring your hands behind your back until you feel a slight stretch and hold them in this position for 5-10 seconds (See picture).

Option #2

Take a towel with one hand and, throwing it over your back, grab it with your other hand. Try, intercepting the towel with your lower hand, gradually rise higher and at the same time pull down the hand wound behind your head (See figure).

Performing this exercise regularly, you will gradually achieve the fact that you can perform this exercise without improvised means and someone else’s help.

It is important:

Take your time and don’t pull too hard.

Stretching exercises for the back, shoulders and arms. Part 1

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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