Beauty

Stretching forearms, arms and shoulders

This exercise allows you to simultaneously stretch the muscles of the shoulders, forearms, hands and fingers.

1. Take a standing position and close your fingers in the lock in front of you at shoulder level. This is the starting position.

2. Turn your palms outward and straighten your arms forward until you feel a slight stretch (See illustration). Hold this position for 15 seconds, then relax.

3. After the muscles relax, repeat the stretch again.

One shoulder shrug

This exercise perfectly relaxes and stretches the muscles of the shoulders.

1. Take a standing position and lower your relaxed shoulders down. This is the starting position.

2. Raise your left shoulder as high as you can, moving towards your left ear (See illustration). Hold this position for 3-5 seconds, then relax and lower your shoulder down.

3. Repeat for the right shoulder.

Shrug

1. Get into a standing position and lower your relaxed shoulders down.

2. Simultaneously lift both shoulders towards your ears until you feel a slight tension in your neck and shoulders (See picture). Hold this position for about 5 seconds, then relax and lower your shoulders back to the starting position.

3. Gently lower your right shoulder down while tilting your head toward the opposite shoulder until you feel a slight stretch (See illustration). Hold this position for about 5 seconds, then repeat for the other shoulder.

Stretching exercises for shoulders and arms

This exercise perfectly relaxes the muscles of the shoulder girdle.

1. Get into a standing position and lock your fingers over your head (See illustration). This is the starting position.

2. Turn your palms up and pull your arms up and back slightly until you feel a slight stretch. Hold the stretch for about 15 seconds.

It is important:

Do not hold your breath while stretching.

During the exercise, watch your breathing: it should be deep and measured.

Stretching the chest and lower back

This exercise perfectly stretches and relaxes the lower back, so we recommend doing it every time after a long sitting in place.

1. Take a standing position, bend your knees slightly and place the palms of your hands with your fingers down on your lower back. This is the starting position.

2. Gently push your lower back forward with your hands until you feel a stretch in the lumbar region (See picture). Hold the stretch for 10 seconds, then relax.

3. Repeat the stretch again

neck stretch

1. While tilting your head towards your left shoulder, simultaneously pull your right arm down and to the left behind your left back until you feel a slight stretch (See figure). Stay in this position for about 10-15 seconds.

2. Then stretch for the other side of the neck.

Breast stretch

1. Stand in a doorway with your knees slightly bent and your hands on the doorposts at shoulder level. This is the starting position.

2. Move your upper body forward until you feel a slight stretch (See picture). Hold the stretch for 10-15 seconds, then relax.

It is important:

Do not lean down while doing the exercise, keep your body and head upright.

Option #1

Lock your fingers behind your back in a lock. Slowly turn your elbows inward as shown in the figure until you feel a slight stretch in the shoulders, arms or chest. Hold the stretch for about 10-15 seconds.

Option #2

Lock your fingers behind your back and then slowly raise your arms up (See Figure) until you feel a slight stretch in your shoulders, arms, or chest. Stay in this position for about 5-10 seconds. This stretch option is recommended for those with a tendency to stoop.

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

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

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

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