- Lateral Flexion with a Dowel
Muscles Emphasized: External Obliques and Latissimus Dorsi
Extend the spine and push the hips out to the side, while keeping the shoulders rotated outwardly. Don’t perform this stretch if you are experiencing some issues with the lower back.
Muscles Emphasized: External Obliques
Start with a wide stand, your front foot straight ahead, and your back foot at 90 degrees. Put the hand on the front leg or on floor. Then, sit back into the front hip by keeping the back straight. Rotate away from the front leg and keep the look on the hand that it is in the air.
- Chest Stretch at the Wall
Muscles Emphasized: Pectorals
Beginners should face the wall with the thumb up. Then, rotate away from the wall to stretch the chest muscle. You should feel this stretch in the belly of the muscle. Don’t stretch too far, as it is likely to result with a pain in the shoulder joint.
Muscles Emphasized: Chest and Latissimus Dorsi
Lie down on the floor and hold the palms faced up. Your partner should be in a deep squat position and hold your hands. You should feel the stretch in your chest and lats. In addition to this, the stretch should cause some traction in the spine as well. People with shoulder impingement shouldn’t perform this stretch.
- Seated Half Pigeon Variation
Muscles Emphasized: Anterior Tibialis
Sit with your feet placed in front of you. Put one hand behind you and rotate the hip outwardly, while putting one foot above the knee. If you want to add stretch on the hip, lean forward and start the movement by hinging at the hips.
- Supine Shoulder External Rotation Stretch
Muscles Emphasized: Subscapularis
Lie flat on the back. Then, put your arm straight out to the side with the elbow, at an angle of 90 degrees. Bring the back of your hand to the floor gradually. If you are unable to bring the hand close to the floor and it is still far away, it is likely that your rotator cuff and other muscles which control internal rotation are tight.
- Down Dog Variation at the Wall
Muscles Emphasized: Pectorals and Latissimus Dors
Stand far enough from the wall/rack so that you touch the wall when the body gets into parallel position to the ground. Make sure your spine is straight and move into this position by pivoting the hips. Then, move the chest forward and make an arch in the upper back to stretch the lats and chest muscles. Try bending at the knees in case the hamstrings are tight.
- Assisted Chest Stretch Variation
Muscles Emphasized: Pectorals
Lie down on the floor with your face down and palms faced down. Your partner should pull your hands back, which in turn makes you feel a deep stretch in the chest muscles. This stretch is not recommended for people with shoulder impingement.
- Standing Upper Trapezius Stretch Muscles Highlighted: Upper Trapezius Muscle. While you stand straight place your hands and grasp one another behind your lower back. Pull your right arm quite far to the other side and make sure your hands to be in back, or only outside of, your left hip. Bring down your head sideways, to your left shoulder, to the point you feel the stretching in your neck. Keep up the stretch for 30 seconds and after that rehash it on the inverse side.
36. Standing Upper Back Extension Muscles Highlighted: The Teres Major, Rhomboid and Upper Trapezius Muscles. While standing straight position your feet close one each other. Place your arms straight before you with your fingers joined and your palms confronting forward. Bringing down your head marginally forward, push your hands frontward while breathing out, permitting your back to curve somewhat while your knees are twisting. Stay in this position for 10 to 15 seconds.
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Source : makeyourlifehealthier.com
