Prescriptive Stretching by Kristian Berg

Author:Kristian Berg
Language: eng
Format: epub, pdf
Publisher: Human Kinetics, Inc.

The muscle is also considered to be partially involved when pain in the shoulder and neck radiates down into the arms and hands. It is also involved in cases of tennis elbow. In this case, the pain is located on the outside of the elbow.

Precautions

Avoid this exercise if you have pain in the shoulder or the wrist.

TECHNIQUE

This exercise can be done either while sitting or standing. Put your right arm in front of your body (as if arm wrestling), maintaining a 90-degree angle in the elbow. Next, bring your elbow toward the midline of your body to a position in front of your solar plexus. Place your left arm under the right so that your right elbow rests on the front of your left elbow. Grab your right thumb with your left hand. Your arms should now be crossed, with your right forearm pointing straight up. Relax your shoulder and arm.

Carefully stretch the muscle by pulling your right thumb with your left hand so that your arm rotates externally. Slightly extend your elbow as you rotate your arm. Stop when you feel a slight stretch or sting in your right shoulder. Relax the muscle for 5 to 10 seconds.

Resist by trying to rotate your arm internally (as in arm wrestling) without actually moving your arm until the stinging in the muscle diminishes. Relax the muscle for 5 to 10 seconds.

Deepen the stretch by continuing to rotate the arm externally until you reach a new ending point.

Repeat two or three times.

Common Mistakes

Bending the elbow too much

Failing to position the elbow in front of the solar plexus

Failing to relax the shoulder and arm

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.