Wall Chest Stretch | 30 sec per side
This stretch relieves tightness in the pecs and the subscapularis.
- Stand with your right shoulder about a foot away from a wall.
- Reach your right arm back behind you and place your hand on the wall so that it is in line with your shoulder.
- Take a step closer to the wall to feel a stretch through your right shoulder and chest. Then, slightly rotate your chest outward to feel the stretch intensify.
- Hold for 30 seconds, then switch sides.
Upside Down Cactus Stretch | 30 sec per side
This stretches the muscles around the shoulder joint.
- Stand with your right shoulder facing the wall.
- Bring your right arm in front of you and bend the elbow to a 90-degree angle. Then, lift your elbow up in line with your right shoulder with your fingertips pointing towards the floor.
- Step closer to the wall and place your entire right arm on the wall right behind you. Then, gently rotate your chest outward until you feel a stretch through the right shoulder.
- Hold for 30 seconds, then switch sides.
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