Back stroke
May 11th, 2023 5:01 PM Mr. Q Categories: Stretching
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
StretchEquipment:
N/AThe standing backstroke stretch is a dynamic stretch that targets the shoulders, upper back, and chest muscles.
Proper form:
- Stand with your feet shoulder-width apart and your arms straight out in front of you at shoulder height.
- Cross your arms so that your right arm is on top of your left arm.
- Keeping your arms straight, slowly raise them up and over your head.
- Lower your arms back to shoulder height, then switch which arm is on top and repeat the stretch.
How to reduce the difficulty: If this stretch is too difficult, you can do the same motion with your arms at a lower starting position, such as at waist height.
How to increase difficulty: To increase the difficulty, you can hold a light weight or resistance band in your hands while performing the stretch.
Reps:
- Beginner: 5 reps per arm
- Intermediate: 10 reps per arm
- Advanced: 15 reps per arm
Estimated time for exercise: 2-3 minutes
Body Group:
ShouldersMuscle Group(s):
Shoulders, Upper backMuscles used:
Primary:
Latissimus DorsiSecondary:
TrapeziusTertiary:
Rhomboids, Deltoids (Posterior)Difficulty:
IntermediateTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.