These stretches are designed for releasing tension in the shoulders.

If you experience pain during these exercises stop and seek advice from your chiropractor at KiropraktorCentrum.


Infraspinatus

Take arm across upper body using other arm as support and to increase the stretch. Change arm angle higher to feel a different stretch.


Triceps

Take bent arm over head and holding elbow with opposite hand pull.


Pectorals


Stand with hand against wall, turn head opposite way and rotate whole body away until you feel a stretch across chest/breast muscles. Take the arm lower or higher to feel a different stretch.


Upper Back

Linked fingers together and take shoulder blades apart to feel a stretch between the shoulder blades.



Proper Stretching Technique:

  • Perform balanced stretching. This means you should always stretch the muscles on both sides of your body evenly. Don't stretch one side more than the other side.
  • Always hold a stretch for 30 seconds.
  • Avoid over-stretching. Never stretch to the point of pain or discomfort. You will feel slight tension or a pull on the muscle at the peak of the stretch.
  • Go slow! Always stretch slowly, smoothly and evenly. Hold the stretch for about thirty seconds and release slowly as well.
  • Never bounce while stretching as this can cause injury as a muscle is pushed beyond its ability.
  • Don’t hold your breath while stretching. Flexibility exercises should be relaxing. Deep, easy and even breathing is the key to relaxation.

If you experience pain during these exercises stop and seek advice from your chiropractor at KiropraktorCentrum.

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