Stretching Anatomy-2nd Edition Read Online Free PDF

each other while being careful not to overstretch the joint.
Muscles Stretched
     
Most-stretched muscles: Pectoralis major, pectoralis minor, anterior deltoid, coracobrachialis, biceps brachii, brachialis, brachioradialis
Less-stretched muscles: Latissimus dorsi, lower trapezius, subclavius
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. Additionally, this stretch helps prevent what many people call muscle boundness, or rounded and forward-thrusted shoulders combined with an inability to completely straighten the arms. This stretching activity is one of the better exercises for both the shoulder and elbow flexors. The partner can modify the stretch to tailor it to beginner through advanced by simply stretching to the point of pain toleration.
It is important for the partner assisting with this stretch not to become overly aggressive when pulling the wrists together. An overly aggressive stretch can result in muscle strains and, in extreme cases, shoulder dislocation. Moreover, as the wrists get closer to each other, people have a tendency to lean back to reduce the pain. If you find yourself leaning back, it is a good idea to bend at the waist and lean slightly forward at the start of the stretch.

Seated Shoulder Flexor, Depressor, and Retractor Stretch

Execution
     
Sit on the floor with the legs straight.
While keeping the arms straight, place the palms on the floor, fingers pointed back, about one foot (30 cm) behind the hips.
While keeping the arms straight, lean back toward the floor.
Muscles Stretched
     
Most-stretched muscles: Pectoralis major, anterior deltoid, coracobrachialis, biceps brachii, pectoralis minor
Less-stretched muscles: Latissimus dorsi, lower trapezius, subclavius, rhomboids
Stretch Notes
This stretching activity is one of the better unassisted exercises for stretching both the shoulder and elbow flexors simultaneously. It is an excellent stretch 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. Additionally, this stretch helps prevent what many people call muscle boundness, or rounded and forward-thrusted shoulders combined with an inability to completely straighten the arms.
To maximize the stretch, keep the arms straight. If it is difficult to refrain from bending the arms, place the hands closer to the hips. Moving the hands farther from the hips can increase the stretch. To keep the body from sliding along the floor, you may need to brace the soles of the feet against a wall. Sitting on a mat with the hands on a hard surface will increase the stretch as well as add comfort.

Beginner Shoulder Extensor, Adductor, and Retractor Stretch

Execution
     
Stand upright with feet shoulder-width apart, toes pointing straight forward.
Wrap your arms around your shoulders as if you were hugging yourself, placing the arm on top that is the most comfortable.
Pull your shoulders forward.
Muscles Stretched
     
Most-stretched muscles: Posterior deltoid, latissimus dorsi, trapezius, rhomboids
Less-stretched muscles: Teres minor, infraspinatus
Stretch Notes
Poor posture overworks the deltoids, lats, traps, and rhomboids, causing tightness. This stretch relieves many of the aches and pains felt between the shoulder blades. Conversely, these muscles can also become tight from disuse or by doing limited activities with the arms below shoulder level. Tightness in these muscles makes any overhead work, such as painting a ceiling, washing overhead windows, or doing a dumbbell overhead press, harder and more painful. This stretching activity places a low stretch on the musculature and so is the best one to start with if you have extremely