Stretching exercises in the shoulders. Stretching the muscles of the shoulder, back, chest

We have prepared for you the most effective exercises for stretching the muscles of the arms, forearms and shoulder girdle. Remember, the key to stretching is not to do the exercise until the pain begins. You always need to know when to stop and progress gradually.

For the front of the shoulders

Stretching the front delta:

Standing, feet shoulder width apart. Hands behind the back, one clasping the wrist of the other.
The wrists are raised as high as possible and the elbows bend. The ribcage should be bent forward. The shoulders tighten. You will feel the front of your shoulder stretch.

For the middle of the shoulders

This exercise allows you to stretch the middle deltas:

Stand straight with feet shoulder-width apart.
Press one hand to the body in the position as in the photo below. With the fingers of your other hand, grab your elbow, pull to the side and down. Do not move your shoulder to the side, it should be fixed in one place.
Repeat with the other hand.

For the back of the shoulders

The exercise is aimed at stretching the posterior delta and rotator cuff:

The position of the body is the same.
Raise one hand to parallel with the floor and, without bending, stretch across the chest to the other shoulder. Use your other hand to help the elbow at the end of the movement. The body remains stationary.
Repeat the movement for the other hand.

Triceps stretch

You can stretch the triceps muscle of the shoulder in the following way:

Stand straight with your knees bent slightly.
Place your arm bent at the elbow behind your head. The shoulder should be perpendicular to the floor.
With your other hand, grasp the working elbow and press, trying to bring it even further behind your head. The elbow of the hand that you are pulling should be bent as much as possible, the palm stretches to the shoulder blades (to the spine). The torso remains straight.
Change hands.

Exercise for the biceps brachii:

Place your fingers on a doorframe or similar surface with your elbow up and your thumb down. The arm is parallel to the floor.
Bring the body forward slightly.
Repeat for the other hand.

Triceps and Shoulder Stretches

This is a complex exercise that allows you to stretch both triceps and shoulders at once:

Legs shoulder-width apart, slightly bent.
The wrist of one hand is brought behind the back from below. The palm turned outward is pressed against the back.
The other hand also winds back, but through the top. The elbow looks up, with our fingers we reach the tips of the fingers of the second hand. Strive to close your fingers in the lock. It may not work at first, a simple touch will be enough. If this does not work out, use a rope and "crawl" along it with your fingers towards each other. Over time, you will be able to touch them.
Change hands and repeat the movement.

Now we stretch the inner surface of the forearm:

Stand straight with your knees slightly bent. You can also do the exercise while sitting.
Extend your straight working hand in front of you. Make a stop gesture with your palm. Raise your palm as high as possible (exactly the palm, not the whole hand).
With your other hand, grasp your palm and pull it towards you.
Do the second hand exercise.

A set of exercises for stretching the upper body from instructor Julia Bogdan.
This set of stretching exercises will help relieve fatigue and tension, as well as develop flexibility in the muscles of the upper body.

This complex is performed while sitting in a Turkish pose to pleasant Indian music. However, remember to keep your back straight at all times. The length of the video is 3.5 minutes.

Always do stretching exercises after fitness, when your muscles are well warmed up.

Description of some exercises

♦ "Wave". I will not describe. Watch the video: o)

♦ Stretching the lateral muscles: Straighten your back, raise your right hand up and perform a smooth bend to the left: stretch without lifting the opposite buttock. Try to touch the floor with your left elbow.

♦ Twisting. Place one hand on the opposite knee. Be sure to stretch upward, straightening your spine. Helping yourself with your hand, try to look as far behind your back as possible, expanding your straight body.

♦ Stretching the deltoid muscles: Bend your left elbow and hug yourself tightly around your chest.

With your right hand, grab your left elbow, squeeze it to your chest and pull it to the right.

Remain in this position for half a minute, then repeat with the other hand.

The body can be rotated to achieve a greater effect.

♦ Shoulder stretch: Keep your back and neck straight, bend your left arm at the elbow and put it behind your back, placing your hand on your lower back.

Using your right hand, support your elbow and gently pull it forward.

For better stretching, you can turn the body to the right.

Fix the position for 30 seconds, then repeat with the other hand.

♦ Stretching the arm behind the head: Keep your back and neck straight, and raise your arms above your head with one hand on the elbow with the other. This is the starting position.

Applying pressure with one hand, gently wind the elbow behind the head with the other, until a sensation of slight stretching of the deltoid muscle appears. The palm is looking at the floor. You should feel the tension in the triceps muscles in your arm.

For more stretch, you can lean slightly to the left. Maintain this position for about 30 seconds.
Change hands.

♦ Stretching the upper back and shoulders: Bend your elbows and raise your arms to chest level perpendicular to the floor.

Place your right elbow on the front surface of the upper left arm near the elbow joint.

Then move your right hand back to the right and your left hand back to the left so that the palms are facing each other.
The thumb of the right hand connects to the little finger of the left hand. Put your palms together as much as possible, pull your elbows and point your fingers towards the ceiling.
The left hand will wrap around the right.
Stay in this position for a few seconds, say 15-20.
Then repeat for the other hand.

♦ Stretching the shoulders: Place your hand behind your head as low as possible and, at the same time, put your other hand behind your back, trying to interlock the fingers of both hands. If the stretch allows you to lock your hands, then hold this position for about 5-10 seconds.
Stretch by switching arms.
For those who easily keep their hands in the "lock", you can perform smooth bends to the sides / forward without disengaging the hands

If you are unable to lock your fingers behind your back, use a towel / belt. Take a towel with one hand and, throwing it over your back, grab it with your other hand. Try, grabbing the towel with your lower hand, gradually rise higher and at the same time pull down the hand behind your head.
By doing this exercise regularly, you will gradually achieve that you can do this exercise without any available means.

♦ Neck stretching: Extend your hand to the side, pull your fingers "over yourself", and tilt your head in the opposite direction.
Then lower your hand.

Keep your back straight. Hold for 15 seconds. and straighten your head.
Repeat the exercise on the other side.

♦ Stretching the arms and upper shoulder girdle: This exercise helps release residual stress after stretching. Raise your hands up and place your palm across your palm. The fingers are pointing up. Stretch up. Hold this for a while, maintaining position and slightly swaying forward and backward.

***
If you decide to properly work on the upper body, to make it more aesthetic and fit, but you don’t have time to train with a professional trainer, then the video lesson "Stretching the upper body" will help you catch up at home without torturing yourself grueling exercise in the gym. Watch the video, repeat the movements after the trainer and the desired result will not keep you waiting long.

Note! All of these exercises can be performed while standing. We look:

Thanks to stretching and flexibility exercises, or as it is also fashionably called stretching, you will minimize the risk of injuries and sprains, and your workouts will become much more effective. But do not forget, no matter how useful the exercises are, if you do them too actively and incorrectly, then this can have the opposite effect, and cause injury.

Basic postulates when doing stretching exercises

In order to avoid this, it is worth remembering the need to warm up before doing stretching exercises.
You don't need to stretch too hard and abruptly at the very beginning. Gradually stretch from a light stretch and increase its amplitude with each subsequent movement, but only when you feel relaxation during the previous tilt.
When doing stretching and flexibility exercises, you need to monitor your breathing. It should be slow, deep and natural. Exhale as you lean. Never hold your breath.
Stretch and hold the stretch for a few seconds in a comfortable position. You should not linger until you feel pain and do the exercise through force. The minimum "stretching" time should be 10 seconds, eventually it should be increased to 1 minute.
When doing stretching and flexibility exercises, do not jerk. In this case, the tension of precisely those muscles that you sought to relax occurs.
At the time of stretching, you need to think about the part of the body that you are stretching. If you feel tension while holding the stretch position, then this means that you are doing something wrong and you need to take a comfortable position and repeat again.
Don't get hung up on flexibility. It will come with time. The main success factor for stretching is regularity and enjoyment.

Stretching the shoulder muscles is an essential part of every athlete's training. Today we present to your attention a set of exercises for stretching the arms and shoulders, which will not only help you develop the flexibility of the muscles of the upper body, but also relieve fatigue and strain.

Before you get acquainted with the set of exercises for stretching the shoulder girdle, we recommend that you familiarize yourself with the basic rules for stretching the muscles of the shoulders:

Be sure to warm up your muscles before starting your workout. Running 3-4 km is perfect for warming up;
You need to stretch slowly and gradually, without jerking, increase the amplitude with each movement. Remember, you shouldn't feel pain while stretching;
Be sure to monitor your breathing. It should be deep and slow. The exit must be done when making a tilt;
Hold in the maximum position for at least 10 seconds;
Concentrate while stretching, think about the part of the body that you are stretching;
You shouldn't feel the tension while holding the stretch position;
Stretching exercises should be done regularly.

Exercises for stretching the arms.

Stretching the muscles of the arms, like stretching the upper body, is very beneficial for improving posture, increasing circulation and preventing stiffness. After all, a person looks very stooped if his shoulder muscles are weak. We present to you a set of exercises for stretching the muscles of the arms.

Exercise 1. Starting position: stand up straight, feet shoulder-width apart, arms raised up palm to palm. Exercise: Stretch upward, pointing your fingers upward as well. Hold at the maximum point, rocking back and forth.

Exercise 2. Starting position: stand up straight, arms raised above your head, with your right hand grab the elbow of your left hand. Exercise: Apply light pressure with your right hand to your left and bring your elbow behind your head. You should feel a slight stretch in the deltoid and triceps muscles. Repeat with the other hand.

Exercise 3. Starting position: kneel. Performing the exercise: you need to bend forward and reach the floor with your hands. Then, pressing your palms to the floor, lean back. This shoulder and arm stretch also works great in your upper back.

Exercise 4. Starting position: stand up straight, bend your legs slightly at the knees. Exercise: With your right hand, grasp the outer surface of your left hand just above the elbow. Move your left hand to the side, overcoming the resistance of your right hand. Hold your hand like this for 3-4 seconds, then relax for a couple of seconds. Now, gently pull your left arm towards your right shoulder until you feel a pleasant stretch on the outside of the shoulder and the right side of the shoulder girdle. Hold for 10 seconds, then repeat on the other hand.

Exercise 5. Starting position: stand up straight, feet shoulder-width apart, arms raised up. Exercise: Place your hands together with your thumbs facing forward and reach upward, arching your back slightly backward.

Exercises to stretch the shoulders.

We recommend that you do your shoulder stretch after a full shoulder strength training session. Be sure to perform all shoulder stretching exercises correctly and accurately. At the maximum point, it is necessary to linger for at least 10 seconds, gradually increasing this indicator to 1 minute.

Exercise 1. Starting position: stand up straight, feet shoulder-width apart. Exercise: This is a popular upper body "lock" stretch. You need to bend both arms at the elbow, bring one behind your back, and the other behind your head. Your task is to join your hands in a castle.

Exercise 2. Starting position: sit on the floor, close your hands in the lock behind your back and lower them to the floor. Exercise: Stretch forward with your legs so that the muscles of the shoulder joint are stretched.

Exercises 3: Starting position: stand up straight, bend one arm at the elbow and put it behind your back, the hand should be on the lower back. Exercise: With the other hand, support the elbow, pull the first arm forward. In this case, you can turn the body in the other direction. Repeat with the other hand.

Exercise 4. Starting position: stand up straight and bend your elbows, raising your arms to chest level perpendicular to the floor. Exercise: Place your left elbow on the front surface of the upper part of your right hand near the elbow joint and move the left hand back to the left, and the right one back to the right. Thus, the palms will be facing each other, and the thumb of the left hand will connect with the little finger of the right hand. Hold this position for as long as possible and repeat the same with the other hand.

Exercise 5: Starting position: stand up straight with feet shoulder-width apart. Exercise: Place one hand behind your back and lock your first hand on your elbow with the other. Now try to get your hand behind your back as much as possible, putting pressure on it. Repeat with the other hand.

Stretching exercises for shoulders and arms: video.

Do you have tight, spasmodic or just aching muscles in your shoulders and back that make you want to see a masseur?

There is nothing worse than trying to exercise when you have tight or overextended muscles that cause headaches or back and shoulder pain.

Most of us cannot afford a daily massage. But you can do yoga - stretching exercises to relieve tension and pain in the shoulder girdle.

Before we get started, let's look at the root cause of muscle tension.

You probably guessed it by now: it's all about poor posture, especially round shoulders, and stress.

But if you already have knots or need an extra boost to finally get rid of them, try these 13 exercises for strong, healthy back and shoulders.

To get the most out of the pain in the problem area, try to keep your body relaxed as it stretches better. And as soon as you get into position, linger for 20-30 seconds.

1. Neck stretching

If you realize that you have problems in the upper part of the shoulders, close to the neck, then this exercise will give a little relief.

Execution technique:

Sit on the floor and cross your legs. Move your shoulders down and back.
Tilt your head towards your right shoulder. Don't lift your right shoulder up to reach your head. Instead, focus on stretching your neck and holding your shoulder in place.
You can stop here and then repeat on the other side, or you can increase the stretch by pulling your head slightly towards your shoulder with your right hand.
Repeat with the other shoulder.

The back plank stretches the triceps and the front of the pectoral muscles, and also acts on the slouch, which can cause tension and pain in the shoulders.

Another benefit is strengthening your back muscles, which will ultimately work to get your shoulders back in proper position.

Execution technique:

Sit on the floor with your knees bent in front of you.
Place your hands 40 cm behind and wider than your hips; point your fingers forward.
Bend your elbows a little, inhale, and lift your hips up. Straighten your arms and keep your chest open and raised.
You can stop here or go further by throwing your head back (but not letting it sag) and straightening your legs.
Engage your hips so that your legs are straight and avoid sagging your hips.

3. Chest opening with tape

This exercise in yoga is better known as the asana for opening the shoulder girdle, it is great for lengthening the pectoral muscles, and at the same time relieves muscle tension in the shoulders.

Execution technique:

Stand up and hold the yoga band behind you.
Fasten the tape, palms first. Your arms should be far enough apart for you to have enough tension, as you should be able to feel the stretch in the muscles.
Increase the stretch by moving your arms closer together and slowly lifting them behind you.
Be sure to keep your shoulders still throughout this exercise.

4. Pose "in the saddle"

The saddle pose pulls on the front of the chest and hip flexors, all of which will cause rounding and tension in the upper back if the muscles are not stretched. This exercise also puts light pressure on your upper back and shoulders, working to release the spasm.

Execution technique:

Sit on your feet with your knees at a comfortable distance from each other.
Now gently lower your back back to the floor, resting on your elbows.
At this point, you may feel enough tension in your quads and pecs to stop. However, you can finish the exercise until your shoulders are completely lowered to the floor, so that the position is truly complete.

5. Eagle pose

Eagle pose deeply stretches the entire shoulder girdle and upper back. It can also stretch the back lower, but this requires a lot of balance, so for now we'll only focus on the upper body.

Execution technique:

Stand with your shoulders back and down.
Stretch your arms out in front of you. Place your right hand under your left.
Bend your elbows and wrap your right arm around your left, like a snake. Place your palms together.
Hold this position or increase the stretch by gently lifting your elbows while still keeping your palms together.
If your palms are not yet completely touching each other, then try touching the back of your hand.

6. Gomukhasana (Cow Head Pose)

Gomukhasana works the entire shoulder girdle area, stretches the pectoral muscles and relieves muscle tension. (If you cannot lock your hands behind your back, you can use a strap.)

Execution technique:

Sit on the floor.
Raise your right hand up and place it behind your back (as if you were patting yourself on the back).
Now touch your lower back. Try to put your fingertips together.
You can end here, or try grabbing your wrists with both hands to gently unclench your hands.
Hold this position for a few breaths and switch hands.

7. Needle Eye Pose

The eyelet needle pose is for stretching the shoulders and upper back. It is ideal for relieving tension and spasms around the shoulder blades.

Execution technique:

Start in the "Table" position (hands directly under your shoulders, knees under your hips).
Inhale and lift your right arm up, stretching your pectoral muscles.
Now lower your arm and place it under your left arm and pectoralis muscle.
Let your right shoulder touch the floor, then reach your left arm in front. Follow the technique carefully.
Repeat this exercise with the opposite shoulder.

8. Pose of a cat and a cow

The Cow Cat Pose works to release tension in the back and shoulders and complements many of the exercises listed in this article perfectly.

Execution technique:

Begin in Table Pose, with your arms and legs directly under your shoulders and hips.
With your spine in a neutral position, begin to exhale and round your back up. Hold for a few seconds.
Inhale and arch your back, lifting your head, looking up.
Continue to alternate between cat and cow poses for about 15 reps.

9. Uttanasana

This pose provides a deep stretch to the shoulders as well as the neck.

Execution technique:

Stand in a wide stance, feet about 1 - 1.3 m apart.
Clasp your hands behind your back, palms together.
Lean forward using your hips. Lower your arms over your head to the floor, making sure your shoulders do not touch your neck.
To return to the stance, engage your glutes and hamstrings to help you return to your original position.

10. Stretching the shoulder girdle with yoga tape

This exercise is one of the simplest yoga shoulder exercises that you can do wherever there is a yoga band.

Execution technique:

Stand with your feet shoulder-width apart.
Hold the tape in both hands, lift it over your head, then pull it back a little.
Make sure there is enough tension so that you feel the tension in your arms and upper back.
Do the amount of exercise that works for you.

11. Child's pose

The baby's pose provides good stretching for the shoulders and chest and relieves tension.

Execution technique:

Sit on tiptoe. Lean forward on your hips, keep your hands in front of you, and your forehead touches the floor.
Extend your arms as far as necessary until you feel a stretch in the upper and side of your back.

12. Snake pose

The snake pose opens the ribcage and stretches the front of the shoulders. This helps bring the shoulders back into position, which helps prevent muscle soreness.

Execution technique:

Lie face down on a mat.
Place your hands behind your back and press your legs against the mat.
Lift your chest off the floor while squeezing your arms. Look down at the mat so you don't strain your neck.
Hold for 5 to 10 breaths, then unhook your arms and press your cheek against the mat.

13. Bridge with clasped hands

This pose simultaneously strengthens and stretches the entire back, while at the same time putting light pressure on the shoulders, eliminating any tension.

Execution technique:

The pelvis is on the floor, the knees are bent.
Keeping your knees straight forward, lift your hips up.
Raising your hips, place your hands on the floor and clasp them under your hips.
Hold this position for a few seconds and lower yourself back down to the ground. Do an acceptable number of reps.

Relaxing Yoga - Shoulder Stretching

Do not be afraid to do several exercises in a row, because this will really liberate you.

You will also start to feel more relaxed and less stressed in no time. And if you have time to do the exercises every day, then the result will not only not keep you waiting, but also will be long-term and of high quality.

In the shoulder joint, five main pairs of movements can be distinguished: flexion and extension of the arm in the shoulder joint, abduction and adduction of the arm, raising and lowering the shoulder joint, adduction and extension of the shoulder joints, rotation of the arm outward and inward. The shoulder joint is formed by the head of the humerus and the glenoid cavity of the scapula. The main task of the upper back and chest muscles is to ensure a secure connection of the scapula and collarbone both with each other and with the spine and chest, thereby creating stable support for the movement of the arms and shoulders.

Of the five pairs of movements mentioned here, lifting and lowering, adduction and extension of the shoulder joints are usually referred to as stabilization actions. Most of the muscles involved in movement and stabilization of the shoulder are located on the back side. The posterior muscle group includes the infraspinatus, supraspinatus and subscapularis muscles, large and small round muscles, muscle lifting the scapula, deltoid and triceps brachii, subclavian muscle, latissimus dorsi, trapezius and rhomboid muscles. The anterior muscle group includes the pectoralis major and minor, serratus anterior, deltoid, biceps (biceps) and coracohumeral muscles.

Muscle cramps and pain in the neck (middle and upper bundles of the trapezius muscle), shoulders (trapezius, deltoid and supraspinatus muscles), upper back (rhomboid and levator scapula) and chest, oddly enough, are usually the result of the enslavement of the antagonist muscles. In other words, tight upper chest muscles cause upper back pain. Tightening the muscles in the chest (such as the pectoralis major) causes a constant slight stretch in the muscles in the upper back. To prevent this, it is best to work out the anterior bundles of the muscles of the chest and shoulders. In this regard, before and immediately after training a specific muscle group, it is recommended to stretch the antagonist muscles. Doing this at least three times a week will increase muscle elasticity and strength.

Many of the exercises listed here involve stretching one half of the body (left or right). The same movements must be performed for the other half of the body.

Performance

Stand in the doorway. Place your feet shoulder-width apart so that one is slightly in front of the other. Raise your straightened arms to shoulder level and place your palms on the wall on either side of the doorway. Thumbs up. Lean forward with your whole body.

Muscles being exercised

To a greater extent: pectoralis major muscle, anterior bundle of deltoid muscle, coracohumeral muscle, biceps.

Less: infraspinatus muscle, latissimus dorsi muscle, subclavian muscle, lower bundle of the trapezius muscle.

The elbow joint should be off. The back is straight. The more you lean forward, the better the stretch will be. The degree of inclination depends on how far the leg is extended, so the distance between the legs should be such that you can maintain balance. At the same time, you can do an exercise to stretch the muscles that extend the neck. However, in this case, it will have a slightly lower efficiency, since the hands do not lie on the back of the head.

Stretching the muscles that flex the arm at the shoulder joint and lower the shoulder joint

OPTION

Stretching the muscles that flex the arm at the shoulder joint and lower the shoulder joint

When you raise your arms above shoulder level, additional muscles are recruited.

Performance

Stand in the doorway. Place your feet shoulder-width apart so that one is slightly in front of the other. Raise your straightened arms above head level and place your palms on the wall on either side of the doorway. Thumbs up. Lean forward with your whole body.

Muscles being exercised

To a greater extent: pectoralis major muscle, anterior deltoid muscle, coracohumeral muscle, biceps, pectoralis minor.

Less: the broadest muscle of the back, the lower bundle of the trapezius muscle, the subclavian muscle.

Stretching the muscles that adduce the arm, extend the arm at the shoulder joint and extend the shoulder joints

Performance

Stand in the doorway with your right shoulder against the right jamb. Place your feet shoulder-width apart, feet parallel to each other. Grasp the right jamb with your left hand at shoulder level; the thumb is facing down.Rotate your torso to the right until you feel the muscles in the back of your left shoulder stretch.

Muscles being exercised

IN to a greater extent: posterior and middle bundles of the left deltoid muscle, left latissimus dorsi, left triceps, middle bundle of the left trapezius muscle, left rhomboid muscles.

IN to a lesser degree: left large and small round muscles, left supraspinatus muscle, left anterior dentate muscle.

The elbow joint should be off. Over time, as the muscles become more elastic, you will need to hold onto the jamb below shoulder level to disengage the joint. A higher arm position does not diminish the value of this exercise, however, as you rise, the degree of stretching of the rhomboid muscles decreases, and the serratus anterior muscle increases.

Stretching the muscles that adduce the arm, reduce and lift the shoulder joints

Performance

Stand straight with feet shoulder-width apart. Bring your left hand to your right hip as much as possible.Grip the elbow of your left hand with your right hand. Pull it down and to the right.

Muscles being exercised

To a greater extent: posterior bundle of the left deltoid muscle, left latissimus dorsi, left triceps, lower and middle bundles of the left trapezius muscle.

Less: left large and small round muscles, left supraspinatus muscle, left muscle lifting the scapula, left rhomboid muscles.

Don't lift your shoulders. The spine must maintain its natural curve.

Stretching the muscles that adduce the arm, raise and lower the shoulder joints

OPTION

If you raise your arm, then the muscles that lift and reduce the shoulder joints will stretch to a greater extent.

Performance

Stand straight with feet shoulder-width apart. Raise your left hand and press it to your head. With your right hand, grab your left elbow and pull it behind your head.

Muscles being exercised

To a greater extent: posterior bundle of the left deltoid muscle, left latissimus dorsi, left triceps, lower bundle of the left trapezius muscle, left anterior dentate muscle.

Less: left large and small round muscles, left supraspinatus and rhomboid muscles, left pectoralis minor.

Stretching the muscles that flex the arm at the shoulder joint

Performance

Stand up straight (or sit in a chair without a back). Take your left arm behind your back and bend it at the elbow at an angle of 90 degrees. Put your feet shoulder-width apart, feet parallel to each other. Grasp the left elbow with your right hand. Pull it to the right and up.

Muscles being exercised

To a greater extent: left pectoralis major muscle, anterior and middle bundles of the left deltoid muscle.

Less: left muscle lifting the scapula, left pectoralis minor, left serratus anterior muscle, left supraspinatus and coracohumeral muscles.

If you can't reach your elbow, grab your forearm. The arm is easier to pull horizontally, but the greatest effect can be achieved by pulling it upward as well. The elbow joint must be rigidly fixed at a 90 degree angle. Changing the position of the back also affects the degree of stretching. If you are having trouble keeping your back straight, lean forward a little. Be careful, it is easy to lose your balance in this position.

Performance

Take a semi-squat position in front of the doorway with your right shoulder against the left jamb. Grasp the left jamb with your right hand at shoulder level.Keeping your arm in a straightened position and without lifting your feet off the floor, sit down deeper, lowering your pelvis down.

Muscles being exercised

To a greater extent: posterior bundle of the right deltoid muscle, middle bundle of the right trapezius muscle, right triceps, right large round muscle, right rhomboid muscles, right infraspinatus muscle.

Less: right latissimus dorsi, right small round muscle, right and adolescent muscle, right anterior dentate muscle.

from the floor, sit down deeper, lowering the pelvis down .

The deeper the squat, the stronger the stretch, but try not to squat enough to feel pain in your legs. Change the grip on the jamb to relieve stress. But in this case, the groups of muscles undergoing stretching will also change. No matter what level you hold onto the jamb, the spine should maintain its natural curve. For a better stretch, you can twist your torso to the left.

Stretching the muscles that adduce the arm and extend the arm at the shoulder joint

OPTION

Changing the position of the hand on the jamb also changes the muscle groups being worked out.

Performance

Take a semi-squat position in front of the doorway with your right shoulder against the left jamb. Grasp the left jamb above head level with your right hand. Keeping your arm in a straightened position and without lifting your feet off the floor, sit down deeper, lowering your pelvis down.

Muscles being exercised

IN to a greater extent: posterior bundle of the right deltoid muscle, right latissimus dorsi, right triceps, right large round muscle, right infraspinatus muscle.

Less: right small round muscle, right supraspinatus muscle, middle bundle of the right trapezius muscle.

Stretching the muscles that flex the arm in the shoulder joint, lowering and extending the shoulder joints, in a sitting position

Performance

Sit on the floor with your legs straight and the palms of your outstretched arms (fingers facing back) on the floor at a distance of 30 cm from the pelvis. Without bending your arms, bend back.

Muscles being exercised

To a greater extent: pectoralis major muscle, anterior deltoid muscle, coracohumeral muscle, pectoralis minor.

Less: the broadest muscle of the back, the lower bundle of the trapezius muscle, the subclavian muscle, the rhomboid muscles.

Keep your arms straight during the exercise. If you are having difficulty, bring your hands closer to your pelvis. The farther the palm rest, the stronger the stretch. To keep your body still, you may need to rest your feet against a wall. It is better to sit on the rug with your hands on a hard surface.

Anatomy of stretching exercises / A. Nelson, Y. Kokkonen2007