Triceps
Stretch |
| 1. Sitting upright,
raise one arm above your head and then bend like shown.
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| 2. Grasp your bent arms elbow
with the opposite hand and slowly pull your elbow in the
direction of the arrow, down and to the side. |
3. Hold the stretch for
15-30 seconds and then release. Repeat for the opposite
side.
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Pectoral
(Chest) Stretches
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Doorway
Stretch
1. Standing in a doorway,
as shown, place your palms on the door-jam just above shoulder
height. Slowly walk forward. Hold this stretch for 15-30
seconds. |
Twist Stretch
1. With one
arm extended out, as shown, slowly turn AWAY from your
hand. Your body would be turning to the LEFT in the example
shown. Hold this stretch for 15-30 seconds.
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Doorway
Stretch |
Twist
Stretch |
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1. The three
neck stretches pictured should be performed SLOWLY and
never bounce or jerk during the movement. Also, never
extend the neck BACKWARDS, only side to side, slow twisting
and forward as pictured.
**If during these stretches
you experience SHARP or STABBING pain in your neck or
throat, stop. Consult your physician.** |
| 2. Slowly pull the stretches in the
direction of arrow shown, hold these positions for 15-30
seconds. Repeat. |
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Rear Deltoid (Shoulder)
Stretches
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| 1. Sitting upright,
extend one arm in front of you, as pictured, and grasp your
extended arm behind the elbow with an OPEN palm. |
| 2. Slowly pull your extended
arm towards your opposite shoulder, with gentle pressure
TOWARDS your wrist (arrows) |
| 3. Hold this stretch for
15-30 seconds, relax and repeat on the opposite side. |
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Wrist and Forearm Stretches
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| 1. These four
wrist stretches can be performed standing or seated. |
| 2. Place the arms in the
extended positions shown, and pull GENTLY in the direction
of the arrows. |
| 3. Pull all stretches SLOWLY
and hold for 15-30 seconds. Never bounce or jerk during
the movement. |
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