Stretching for Beginners: Improve Flexibility and Relieve Aches and Pains with 100 Exercises and 25 Simple Routines by Striano DC Philip & Diamond-Walker Natasha

Author:Striano DC, Philip & Diamond-Walker, Natasha [Striano DC, Philip]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-07-12T16:00:00+00:00

TYPE

DYNAMIC

INSTRUCTIONS

1 ​ Stand in a neutral position with your feet shoulder-width apart or sit up straight in a chair with your hands loosely at your sides.

2 ​ Inhale deeply to prepare.

3 ​ Slowly exhale as you lift your chin and extend your head backward.

4 ​ Hold for 15 seconds, continuing to breathe, and slowly return to the neutral position.

5 ​ Perform three repetitions.

CRISSCROSS ARMS

AFFECTED AREAS

Chest: pectorals

Shoulders: deltoids

Upper back: trapezius

GOOD FOR

The swing in this stretch activates your pectorals in two ways: by extension when opening your arms, and by contraction when crossing. If you’re looking for an energetic release for your upper body, this is the move for you.

LEVEL UP

For added mobility in your shoulder joints, pitch forward from the waist and look down. Shake your arms out in front of your legs, and perform the stretch while bent over. Allow gravity to lengthen your arms out and away from your shoulders.

REMEMBER

Take your time as you swing through the crisscross movement. You really need only a little force to get a good stretch; less is definitely more with this exercise.

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