Stretching Anatomy-2nd Edition Read Online Free PDF Page A

deltoid
Less-stretched muscles: Left levator scapulae, left pectoralis minor, left supraspinatus, left serratus anterior, left coracobrachialis
Stretch Notes
This stretch is excellent for overcoming a vulture neck or rounded, hunched shoulders arising from poor posture. It also helps relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. This exercise provides a better stretch than the beginner shoulder flexor stretch, but it is best to start using this stretch only after you have progressed through the beginner exercise and find it difficult to apply any stretch at the beginner level.
If you cannot reach the elbow, then grasp the wrist. When pulling on the wrist, it is easy to pull the arm across the back, but remember that the best effect comes from pulling upward as well as across. Also, keep the elbow locked at a near 90-degree angle. Changing the alignment of the back will also influence the magnitude of the stretch. If you cannot keep the back straight, arching the back is preferable to bending at the waist. Just be careful; it is easy to lose balance when doing this stretch while both arching the back and standing. If maintaining balance while standing is a problem, do this stretch while sitting on a stool or chair.

Advanced Shoulder Flexor Stretch

Execution
     
Stand upright while facing a doorway or corner.
Place feet shoulder-width apart, with one foot slightly in front of the other.
With straight arms, raise your arms to shoulder level, and place the palms on the walls or doorframe with the thumbs on top.
Lean the entire body forward.
Muscles Stretched
     
Most-stretched muscles: Pectoralis major, anterior deltoid, coracobrachialis, biceps brachii
Less-stretched muscles: Infraspinatus, latissimus dorsi, subclavius, lower trapezius
Stretch Notes
This stretch is excellent for overcoming a vulture neck or rounded, hunched shoulders arising from poor posture. It also helps relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. However, if you have any of the aforementioned problems, it is better to start with the beginner stretch and work your way up to the advanced stretch. This exercise provides a better stretch than either the beginner or intermediate shoulder flexor stretches, and it is better to use if you can tolerate the pain or discomfort it may produce.
To get the maximum benefit during the stretch, keep the elbows locked and the spine straight. The greater the forward lean, the better the stretch. Forward lean is controlled by how far the lead foot is in front of the chest at the starting position. Hence, place the foot forward only enough to maintain balance. It is possible to do the neck extensor stretch simultaneously with the shoulder flexor stretch, but without the hands pushing down on the head. However, without having the hands pushing down on the head, the neck extensor stretch will be of a lower intensity than if it were done by itself.
VARIATION
Shoulder Flexor and Depressor Stretch

By elevating the arms above parallel, you can include the pectoralis minor as one of the major muscles being stretched. Stand upright while facing a doorway or corner, with the feet shoulder-width apart and one foot slightly in front of the other. Keeping the arms straight, raise the arms high above the head, and place the palms on the walls or doorframe. Lean the entire body forward.

Assisted Shoulder and Elbow Flexor Stretch

Safety tip Pull the wrists back gently.
Execution
     
Stand upright or sit on the floor for more stability.
If standing, place feet shoulder-width apart with one foot slightly in front of the other. If sitting, sit on the ground with both legs extended out in front of you.
Extend both arms parallel to the floor.
Point the hands slightly back.
Have a partner stand behind you facing your back and grab hold of each arm at the wrist.
The partner pulls the wrists toward