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To avoid pulling the muscles of your chest and shoulder region, its best to both simulate the action your about to perform in a controlled motion, prior to a good stretch.
This simulation will help warm the muscles correctly, so they can be stretched fully.
Likewise if performing a weight lifting exercise such as a bench press, its wise to use a very light weight, or just the bar to perform a number of repetitions to help the muscles.
The chest and shoulders are often used for explosive activities, so always make sure these muscle groups are fully stretched.
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Easy Elbows Back
1. Stand or sit up right, keeping your back straight, head looking forward.
2. Place both hands on your lower back, fingers pointing downward, elbows out to your side.
3. Exhale slowly while gently pulling the elbows back, aiming to get them to touch. |
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Easy Shoulder Strangle
1. Cross one arm horizontally over your chest, grasping it with either your hand or forearm, just above the elbow joint.
2. Exhale, slowly pulling your upper arm in toward your chest.
3. Aim to keep the hips and shoulders facing forward throughout the stretch. |
Along with the chest and shoulder muscles, you should also stretch the main muscles of the arm, namely the biceps and triceps. The following page will show you how to stretch those muscles.
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