Stretching muscle parts
Shoulders/ deltoids
stand up straight with your chest out, knees slightly bent and nice neutral spine
place both hands behind your back
Grad your right wrist with your left hand
pull the right arm towards your left side until you feel tension.
Hold for 5 secs pre exercise or 10 secs post exercise.
change arms and repeat with opposite side
Chest/ pectorals
knees slightly bent and nice neutral spine lean forward slightly
place both palms onto your lower back
try and make your eblows join together
when you feel tension hold, 5 secs pre exercise or 10 secs post exercise.
Spine
Stand with knees shoulder width apart remember knees slightly bent and nice neutral spine
Make a diamond shape with your hands
then raise towards the sky with your arms straight out
Try and reach as far as possible stretching the spine out raise up on your toes and reach
tilt your head back for stability, hold for 5 seconds only
Upper Back
Place palms together like prayer, push away from chest as far as possible without breaking palms
push palms together 5 secs, change finger possition to pointing forwards then repeat 5 secs
release palms and lock fingers this time pretend to hug a tree keeping fingers locked.
hold for 10 secs
remember knees slightly bent and nice neutral spine with all upper body stretches
Back
keeping knees slightly bent, wrap your hands on your back as if you were hugging yourself
try and reach and touch your spine with your finger tips of both your hands
hold for 10-15 secs
