Stretching Exercises -Deep Chest And Back Stretch
3. Deep Chest And Back Stretch:
This stretch is ideal for easing tightness in the chest and back. Try to relax your shoulders and neck into the stretch. If this stretch is too intense, you can bend your knees.
Purpose: To stretch the chest and shoulders.
Target Muscles: Pectorals and latissimus dorsi.
Repetitions: Stretch twice, hold for 30 seconds each.
i. Stand facing the wall with your feet together and place your hands flat on the wall with your shoulders, just wider than shoulder-width apart. Lengthen up through the spine.
ii. Inhale, then as you exhale, lower your chest by bending from the hips, to feel a stretch in your chest and back. Keep your head in line with your spine. Keep the spine lengthened and the abdominals hollowed.
Checkpoints:
– Keep your head in line with your spine
– Keep your hips over your knees
– Bend the knees if necessary.
4. Abdominal Stretch:
This is a very popular stretch that is similar to the “cobra” in yoga. It is very good for stretching the abdominals after all the hard work they have done. Take care not to throw your head back in this stretch. Keep facing the floor and lengthen up through the top of your head to avoid sinking into the shoulders. If you feel any pinching in your lower back, ease gently out of the stretch.
Purpose: To stretch the abdominals
Target Muscles: Abdominals
Repetitions: Stretch twice, hold for 30 seconds each
i. Drop your hips so that there is a straight line from your knees to your head. Glide your shoulder blades down your spine. Your fingertips should face forward.
ii. Inhale, and as you exhale, lift your upper body off the floor, resting the weight on your arms. Keep the abdominals hollowed and lifted, and take care not to over-curve the spine. Keep your hips on the floor. Do not sink into your neck, but lengthen up through your spine. Watch for tension in the neck. If you feel a pinch in your lower back, ease out the stretch.
Checkpoints:
– Do not over-curve your spine
– Keep your head in line with your spine
– Keep your hips on the floor.
