This exercise is intended increase the
range of motion at the shoulders by stretching deeper muscles in the chest and
creating balance between the front and the back of the shoulder.
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 in the ground.
Your arms shouldbe in a “Y” position, which means that your arms are long along
the floor with your hands above your shoulders as if your arms and your spine
are making a “Y.” Inhale into the ribs and then exhale as you bend your elbows
drawing you’re them towards your ribcage. Now your arms are making a “W”
Inhale as you return to the “Y” and then exhale as you bend your elbows once
again. Repeat 6-8 times
Things to think about:
As you are doing this exercise you may feel a very
deep and intense stretch in the chest, but you shouldn’t feel pain in the
shoulder joint. To avoid the pain adjust the range of motion accordingly.
To get the most out of this release it is important
to maintain the entire forearm either on the floor or parallel to the
floor. In some instances the body cheats and drops the elbows. Work
hard to keep the elbows even with the hands.
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