Stretches

Question 1

Shoulder Stretch Lying Side

Fundamental

Answer 1

Set Up: Lying sideways on barrel, bottom leg bent, top leg
straight, feet plantarflexed, arms straight overhead, head resting on bottom arm
Inhale: Circle top arm around to side, simutaneously roll body into supine position, externally rotating hips
Exhale: Continue circling arm to side of body, simultaneously return to side lying position, circle arm forward and
overhead, return to start position
Change direction after 5 repetitions

MUSCLE FOCUS • Shoulder adductors
• Shoulder abductors
• Shoulder flexors
• Spinal flexors
OBJECTIVES • Shoulder adductor control and stretch
• Shoulder flexor control
• Thoracic stretch
CUES • Coordinate movement of arm with movement of body
• Keep neck relaxed and allow head to rest on arm and barrel