STRETCHING warm -up/cool-
SIDES
Side Bend with Straight Arms
M USC L E (S ) A FFE CTED : external oblique, latissimus dorsi and serratus anterior
1. Stand with feet 14 to 16 inches apart.
2. Interlace the fingers with palms facing each other.
3. Reach upward with straight arms.
4. Keeping arms straight, lean from waist to left side.
Do not bend knees.
5. After moving as far as possible, hold for 10 seconds.
6. Repeat to the left side.
Stretching
the sides, upper
back and shoulders
SHOULDER
Seated Lean-Back
M USC L E (S ) A FFE CTED : deltoids and pectoralis major
1. Sitting with legs straight and arms extended, place palms on floor
about 12 inches behind hips.
2. Point fingers away (backw ard) from body.
3. Slide hands backward and lean backward.
4. Hold for 10 seconds.
CHEST
Straight Arms Behind Back
M USC L E (S ) A FFE CTED : deltoids and pectoralis major
1. Standing, place both arms behind back.
2. Interlock fingers with palms facing each other.
3. Straighten arms fully.
4. Slowly raise the straight arms.
5. Hold for 10 to 15 seconds.
6. Keep head upright and neck relaxed.
Stretching the chest
Rem em ber... do all stretches in a
sm ooth, slow , controlled manner.
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