Enhancing Skills

Arms back

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:

Stretch

Equipment:

N/A

The standing arms back stretch is a simple stretch that helps to loosen up the chest and shoulder muscles.

Proper form:

  1. Stand tall with your feet shoulder-width apart.
  2. Interlock your fingers behind your back, and straighten your arms.
  3. Slowly lift your arms as high as you can while keeping them straight.
  4. Hold the stretch for 15-30 seconds while breathing deeply.

How to reduce the difficulty: To make the stretch easier, you can use a strap or towel to hold your hands together.

How to increase difficulty: To increase the stretch, you can bend forward slightly while lifting your arms, and try to bring your arms as close to your head as possible.

Reps: Beginner: 2-3 reps Intermediate: 3-4 reps Advanced: 4-5 reps

Estimated time for exercise: 1-2 minutes

Body Group:

Full Body

Muscle Group(s):

Shoulders, Upper back

Muscles used:

Primary:

Rhomboids

Secondary:

Trapezius

Tertiary:

Deltoids (Posterior), Biceps brachii

Difficulty:

Beginner

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.


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