STRETCHING: SHOULDERS : To keep your shoulders flexible: 1. Bring your left arm across your body and hold it with your right arm, either above or below the elbow. 2.Hold for about 30 seconds. 3.Switch arms and repeat. SHOULDERS : Your shoulders internal rotators are part of the group of muscles often used in overhead sports. To stretch these muscles: 1. Grasp a rolled-up towel firmly with both hands, as shown. 2. Gently pull the towel toward the ceiling with your top hand. 3.Youll feel a stretch in the shoulder of your opposite arm as your lower hand is gently pulled farther up your back. 4. Hold for about 30 seconds. 5. Switch hands and repeat. NECK : To stretch your neck: 1.Bend your head forward and slightly to the right. 2. With your right hand, gently pull your head downward. Youll feel a nice, easy stretch along the back left side of your neck. 3. Hold for about 30 seconds. 4.Repeat on the opposite side. ARMS: Stretching the muscles in your upper back can promote good posture. To stretch these muscles: 1. Stand in a relaxed position with your arms extended in front of you, parallel to the floor (top image). 2. Pull your shoulder blades together behind you, bending your arms slightly at the elbows. Youll notice that your arms spread a little wider as you do this (bottom image). 3. Hold about 30 seconds 4. Repeat as desired. KNEE: The knee-to-chest stretch focuses on the muscles of your lower back. Dont do this stretch if you have osteoporosis because it may increase the risk of compression fractures in your vertebrae. To do this stretch: 1. Lie on your back on a firm surface with the backs of your heels flat on the floor. 2. Gently pull one knee up to your chest until you feel a stretch in your lower back. 3.Bring the knee as close to your chest as comfortably possible. 4.Keep the opposite leg relaxed in a comfortable position, either with your knee bent or with your leg extended. 5.Hold for about 30 seconds. 6.Switch legs and repeat. STAY CONNECTED: GO FAT TO FIT AND FAB WITH FORAM JOSHI
Posted on: Wed, 05 Mar 2014 06:47:00 +0000
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