This exercise is intended to increase
the range of motion of the shoulder joints by increasing the length in the
pectoralis muscles.
To do this exercise you will
need a mat and a foam roller. Start by lying on your back on the foam
roller. The Foam roller should be parallel to your spine. Your
knees should be bent and your feet should be planted into the floor. Your
hands should be on the ground by your hips with your palms facing the
floor. Inhale as you begin sliding your arms along the floor towards your
shoulders and then exhale as your arms continue sliding along the floor towards
your head. Take three breaths and then on the last exhale bring your arms
down by your sides. Repeat 6-8 times.
Things to think about:
It is important to keep the fingertips as close to
the floor as possible to get the most out of the stretch. As your arms
scoot along the floor it may become impossible to keep them touching the
floor. Use your minds eye and your intention to push the range of motion as
much as possible without forcing the joint.
While you may feel an intense stretching sensation
across the front of the chest and in the upper arm, there should be no pain in
the shoulder joint or neck. If there is pain make the range of motion
smaller to avoid it. Gradually as your chest muscles stretch your pain
free range of motion will increase.
Your Hidden Survival Muscle (Pop Quiz)
ReplyDeleteBODY:
There's a muscle in your body that is an indicator
of the strength and health of your whole body.
It's been called your body's most powerful hidden
survival muscle.
If it's too tight, undertrained or locked up it can
contribute to issues such as:
+ Nagging Joint Pain
+ Bad Posture
+ Trouble Sleeping
+ Sluggishness
+ High Anxiety
+ Digestive Problems
+ Weakened Immune System
+ Circulatory Issues
+ Loss of Sexual-Performance
+ Lack of Explosiveness in the Gym
Those are some nasty problems, but when you
unlock this muscle there are many amazing
health benefits.
Here's your quiz. Which muscle do you think
we're describing in this email?
1: Gluteus Maximus
2: Your Heart
3: The Psoas (Hip Flexors)
4: The Masseter
Let me know if you get it right.
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P.S. The answer can be found on this page.
.