New PDF release: Book of Interests

By Andrew Scotland, John Mackenzie Wood

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Although there will be some discomfort associated with stretching tight muscles, it should not be painful. Finally, remember to breathe normally while stretching; do not hold your breath while stretching. The following exercises target various regions of the body and can be used as part of an overall stretching program. Tightness in these muscles is common and may lead to muscle imbalances. Upper Trapezius Stretch Begin with one end of the band under your foot. Grasp the other end of the band and stretch the band with the hand on the side to be stretched.

Keep your abdominals tight. Keep your wrists straight. a 34 b Shoulder Shoulder Internal Rotation at 0 degrees (Rotator Cuff) Securely attach one end of the band to a sturdy object and stand beside it, with your working arm nearest the object (a). Grasp the free end of the band with your elbow by your side, bent 90 degrees, and your forearm parallel to the floor. Pull the band away from the attachment point (b) and return slowly. Variation Place a large pillow between your arm and trunk to increase the abduction of your shoulders while performing the exercise.

Hold the stretch on the band for an additional 10 to 30 seconds. a b 19 Pectoralis Major Stretch Attach the ends of a looped band securely to a sturdy object behind you. Stand with your shoulder and elbow bent to 90 degrees. Place the middle of the loop around your elbow and allow the band to stretch the front part of the shoulder (a). Keeping your elbow bent, gently pull your shoulder inward against the band as you inhale (b). Hold for 2 to 6 seconds, then slowly allow the band to return the shoulder to the starting position as you exhale.

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Book of Interests by Andrew Scotland, John Mackenzie Wood


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