Back of shoulder stretch

This stretch is specifically for the back part of your deltoid and can be performed either sitting or standing. Just remember to keep your core stable and supported.

To do this stretch, follow these steps:

1. Sit or stand up straight with your feet flat on the floor and contract your abdominals.

2. Place your right arm straight out in front of you so it's level with your chest.

3. Bend your elbow so your hand moves upward and is level with your chin.

4. Bring your left arm under your right and intertwine your forearms with your palms facing out (see Figure 4-6a).

Don't worry if you can't get your arms completely intertwined. Just cross your arms at your elbows and lift. As you get more flexible, you may notice a greater range of motion.

5. Inhale and as you exhale, lift both elbows about an inch (see Figure 4-6b).

6. Hold for 30 seconds or four to five slow, deep breaths.

7. Repeat this stretch with your right arm under your left.

Figure 4-6:

Back of shoulder stretch.

Figure 4-6:

Back of shoulder stretch.

Don't worry if you can't get your arms completely intertwined. Just cross your arms at your elbows and lift. As you get more flexible, you may notice a greater range of motion.

A few do's and don'ts for this stretch:

^ Do breathe as you hold the stretch. ^ Do progress through the stretch gradually. ^ Do sit up tall as you hold the stretch. ^ Don't let your shoulder lift and don't kink your neck.

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