How are you hanging in there? I hope everyone is doing well in this trying time. Stay busy, I think that’s the trick, sort of. But we can’t escape those surreal moments of our new reality.
Over the last few weeks I have given you exercises to build what are for the most of us weak areas on our body. Now it’s time to look at how we can also stretch those areas, or lengthen the muscles.
Most of us, a very high percentage of us, have tight anterior deltoids, also known as the front shoulders. So knowing that, lets start stretching them.
- Chest Reach Back: Lay on your stomach, legs together and hands by your side. Now, extend your left arm out perpendicular to your torso, PALM down, in other words make half a T with your left arm. Now, gently roll your whole body to your left side. Keep that arm perpendicular and feel the front of the shoulder stretch. Hold it, hold it. Hold for at least 90 seconds and try for 2 minutes. As you get into the stretch, and things loosen up, increase the stretch, lengthen the muscle. Now do the other side. Here’s a bonus, you just also stretched your pecs.
- Chest Expansion: Think of the classic pose when someone yells: ‘Put your hands up!’. Hands up, but bent at the elbows, making a 90 degree angle with your arms hands aligned with your head, like a blocky capital Y. Make sense? Know, bring your elbows back and really stick out your chest keeping good posture, bringing the shoulder blades back like you are trying to make them touch. Again, hold for 90 to 120 seconds expanding the stretch as muscles loosen.
- Hand Grab: Reach behind your back and clasp your hands keeping your arms straight. Focus on your posture and keep upright. Now bring your arms up behind your back, keeping them straight. Ease into it and when you feel the tightness, that’s when the stretch begins. As always, hold it for 90 – 120 seconds.
Those muscles that we work constantly especially need stretching. Don’t neglect them.
Stay strong, grow, and lengthen.
Yours in health,