The first stretch today is a little different and we haven’t talked about it since blog # 10. Stand in front of a stable and sturdy object that will safely handle your own body about an arm’s length from the supporting object. Reach out to grip the supporting object with your hand at about waist height, and have your feet about shoulder width apart. Take a deep breath in, and then as you exhale gently bend into a squat position without letting your hand slip down the supporting object. You can rest your back against a wall which will allow you to relax into the stretch and making it better for your
body. Your body weight will generally only put as much stretch on the target muscles as your body can handle, and this is considered a safe practice.
To stretch the bicep the stretcher must lie supine with their shoulder off the end of the table with your elbow straight and your palm facing inwards . The partner offers resistance by placing a hand on the stretchers shoulder and the other on their forearm and the stretcher attempts to lift their arm towards the ceiling. After this the stretcher relaxes and inhales deeply whilst the partner keeps the arm straight. On the exhale the stretcher contracts their tricep, deepening the stretch.
Obviously we could not include every stretch required for this activity instead this blog will aimed to cover the main stretches used and maybe a few you may not have thought of previously. Please remember to follow the safe
stretching tips we have given you in the previous blog as well as the individual safety tips for static and PNF stretching.
Images taken from "Upper Body Stretches" wall chart by B. Walker.