6. Arm Extension With Assistance

06

Muscles highlighted: pectoralis major

Instruction:

You would need a partner who will stand right behind you and hold the torso with one hand and raise your arm backward and up with the other hand.

Commentary:

You will benefit more of this exercise if your partner is strong enough to keep the posture all along. Also, your partner needs to try to keep you from twisting the torso, as doing so will annul the stretching effect you are trying to achieve. If the traction is on the forearm and it forces you to extend your elbow, it will also bring the elbow flexors into play. On the other hand, if the traction is from the elbow, the stretch will be much more isolated to the pectoral area.

7. Vertical Arm Extension

07

Muscles highlighted: latissimus dorsi, teres major, finger flexors (fexor digitorum superficialis and profundus and flexor hallucis longus), long and short palmar muscles, flexor carpi ulnaris

Instruction:

Stand in front of a mirror and lift your arms above your head, with fingers interlaced and palms facing upward. Next, stretch as if you want to touch the ceiling.

Commentary:

The flexors of the hand are also involved in this exercise, but, unlike some previous exercises, this exercise should not be avoided by people of advanced age and people with some physical disabilities, depending on the type and degree of the disability. Only the part with the interlacing of fingers can be avoided if it represents a problem to someone.

People often stand on the tips of their toes while doing this exercise, trying to stretch even more parts of the body. However, even though it is not dangerous, this is not recommended as it may prevent the person from concentrating and thus compromising their stability.

8. Torso Flexion With Support

08

Muscles highlighted: pectoralis major, latissimus dorsi

Instruction:

Standing on the ground, face some support that is higher than your waist, and flex the torso resting your hands above it. It would be for the best if you did this with your arms externally rotated – supporting the fists, with the pinky finger on the surface. Make sure your arms are fixed and lower your torso even further until you begin feeling the stretch in the target area.

Commentary:

If your aim is the latissiumus dorsi, do this exercise with a slight rotation of the arms, as this will provide you even more of a stretch. Also, you might find it more comfortable to do this exercise while holding on to vertical bars rather than over a flat surface. This will let your body hang back for longer, so that you are farther from the support and a little extra stretch is added to the stretching of the torso.

9. Arm Traction With Assistance

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Muscles highlighted: pectoralis major, latissimus dorsi

Instruction:

Stand up towards your training partner and hold each other by interlocking your arms. Next, bend ninety degrees at your waist and pull backwards and down at the same time.

Commentary:

While performing this exercise, both partners need to be of similar weight and height. If there is a great different between one of these measures, the partners are recommended to do different exercise instead. if there is a too string pull backwards, the partner will also have to exert themselves in order to compensate thus preventing the needed relaxation for stretching. This is why they need to apply more pressure downward.

10. Back Arm Lock

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Muscles highlighted: external and internal rotators, triceps

Instruction:

You can do this exercise standing or sitting on a backless bench. Lift one arm over and then behind your head and put the other one behind the back from below, grabbing your fingers of both hands behind your upper back.

Commentary:

This exercise helps in the determination of the mobility of the shoulder joint. People who are more advanced at stretching will join their hands more easily and some may even reach the forearms. Novices would need some help until they level up. You can use a training partner here, who will need to stand behind you and push you gently upon the elbows trying to bring your hands closer together. Every time you repeat it, try changing the position of the arms so that you balance the stress on the structures being stretched.

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6. Arm Extension With Assistance Muscles highlighted: pectoralis major Instruction: You would need a partner who will stand right behind you and hold the torso with one hand and raise your arm backward and up with the other hand. Commentary: You will benefit more of this exercise if your partner is strong enough to...
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