Any person predisposed to suffering a shoulder dislocation should consult with his or her physician before initiating any of the stretching exercises. Extension of the head contributes to lateral inclination and ipsilateral rotation Posterior rectus minor: Atlas to occipital.
Extension of the head contributes to lateral inclination Major oblique: Axis to atlas. Backward movement and extension of the atlas over the axis contributes to lateral inclination and ipsilateral rotation Minor oblique: Atlas to occipital. Extension of the head contributes to lateral inclination and contralateral rotation Scalene: Vertebrae to ribs.
Inclination and homolateral rotation Interspinosus: Between cervical spinous processes. If you ask any massage therapist they will confrm this.
Stretching the muscles of the neck is simple but doing it carefully is an absolute must. The neck exercises must not be taken to the extremes of mobility and they also cannot be prolonged like those for other areas.
Too much stretching can cause a headache. Furthermore although in our everyday routines it may not seem like much to us the head is actually very heavy it weighs approximately 5 kg and it is located above delicate joint structures.
The mass of the head falling with gravity can result in injury if it is not done in a controlled fashion. As it is well known the deltoid can produce movement in many different directions subdivided into at least 3 according to each ot its heads or even into seven different subcategories according to one classifcation study. The exercise pictured here centers on the rear motions although it also stretches the adjacent muscles particularly the rhomboids.
If the stretching is done horizontally as the image shows the entire back region of the deltoid is stretched. If it is done raising the arm toward the face the stress is shifted slightly toward the lower fbers of the rear deltoid as well as the teres minor. Doing the inverse shifts the emphasis toward the upper rear fbers and the supraspinatus.
In any case the pressure exerted by the non-stretched arm must be signifcant and the risk of injury is not high if it is performed with a controlled movement but particular caution as always applies to people who have recurrent dislocation problems. It would be more appropriate to talk of a scapulo- humeral joint or an acromio-clavicular or scapulo-thoracic joint.
But in general the term refers to the upper joint of the arm and adjacent structures. Raise one arm over and behind the head while the other goes behind the back and try to grab the fngers of both hands behind the upper back. During this exercise the mobility of the shoulder joint is quickly determined. Advanced trainers will have no diffculty linking their hands and some may even grab the forearms.
The rest should use some help in order to improve. This help could be in the form of a rope with knots that one can grab on to and as time goes on and with increased practice the person should be able to grab a knot that is progressively closer to the other hand. The help of a training partner can be very useful and it is very easy to do standing behind the person doing the stretching and pushing gently upon the elbows in an effort to bring the hands closer together. With each repetition you should change the position of the arms in order to balance the stress upon the structures being stretched.
The body posture has to be relaxed. If one has a tendency to hunch over it is frequently enough to simply elevate the chest slightly in order to adopt a better posture. Sit on a fat bench holding on to a wooden bar or something similar behind the back with a pronated grip palms facing backward.
A partner will pull upward on the bar without separating it from your back so that the elbows fex. The movement must be slow and controlled otherwise it could injure the shoulder.
Muscles involved Sit horizontally on a fat bench with your hands on the edge of the bench. The soles of the feet must remain frmly in place supporting the majority of the body weight. This exercise stretches the muscles indicated but having to support the body at the same time takes away from the effectiveness of the stretch itself.
This can easily be understood if you think of the following. A muscle that is contracting cannot at the same time relax in order to be stretched. Therefore the exercise may serve to distend the muscles indicated after a session of physical exercise but not so much as a true stretching exercise during a session aimed at signifcantly improving mobility. In contrast to the muscle building exercise which targets the triceps and deltoids here we want to place the emphasis predominantly on the anteriordeltoid.
Muscles involved Standing up next to a vertical bar hold on to the bar with the arm located farther away from it. Turn the torso without letting go of the bar so that you can feel the stretch along the back of the arm that is holding on to the bar.
This exercise is similar to the frst one described in this chapter. This series of exercises is designed to stretch the rear portion of the shoulder and they are very benefcial for preventing the contractures that occassionaly develop in this area.
And furthermore they are a perfect complement to massages to eliminate contractures once they have developed. The only diffculty lies in not tensing the entire arm but rather just the hand in its grip. The mental picture that we have to maintain to achieve this is thinking of the hands as just simple hooks that are fxed to immobilize them.
Keep the arm completely horizontal with the hand gripping the bar at shoulder height since this guarantees the optimum stretch of some of the muscles we are targetting such as the rear deltoid and the rhomboids. The exercise can also be done in pairs who should stand far enough apart in order to be able to hold on to each other. However it is much more effective when performed with a fxed support where one does not need to be concerned about exerting more or less tension than the other person.
Execution Comments Principal: Anterior deltoids Secondary: Rhomboids triceps infraspinatus teres minor latissimus dorsi teres major slide 72 5 Neck Shoulders Parallel bar dips M. This is a very simple exercise that aims to stretch some muscles that are not regularly stretched by most conventional stretching exercises.
However the position is very limited for the joint mobility. In this posture furthermore the column is placed in a discharge position which is very benefcial to alleviate any tensions that build up in it. The head may be in line with the shoulders but a greater stretch is achieved if the head is fexed slightly allowing the shoulders to come up beside it.
Due to its simplicity this exercise can be performed by both beginners and experienced individuals. People with columnar deviations particularly scoliosis should include this exercise in their repertoire. Execution Comments Principal: Pectoralis minor lower trapezius Secondary: Rhomboids serratus The simple fact of hanging in suspension from a bar implies a benefcial extension of the column except for the cervical spine which requires some sort of manual traction or another type of specifc mobilization since it is located above the arms.
Now the arm should be perpendicular to the body and the forearm should be perpendicular to the ground.. From that position externally rotate the arm. In other words rotate the arm toward the back so that the palm of the hand is facing upward. Execution The set of rotator cuff muscles are vitally important for the stability of the shoulder joint both in terms of its strengthening as well as mobility.
This exercise must be done gently with the force of gravity providing enough tension to hold the position. In order to increase the tension you can hold a small dumbbell in one hand between 1 and 4 kg. In any case you must be careful to slow the descent of the arm only once you have reached the fnal position can the muscles of the shoulder be relaxed so that it is gravity that is doing the stretching but once again insisting on a controlled descent.
Comments M. The same precautions apply and furthermore with this particular variation you need to pay particular attention that the shoulder does not come off the bench which can easily occur unless we consciously prevent it.
It is advisable to alternate external and internal rotations of the arm following the preceptive pause at the point of maximum stretch. At the same time allow the head to tilt slightly in the same direction that it is being pulled.
While performing this exercise you should be able to feel the tension from the base of the skull to the arm. If you want to put more emphasis on the muscles of the shoulder it is enough to simply not lean the head or to tilt it to the side of the shoulder that is being stretched that way the tension over certain muscles of the neck is nullifed.
Similarly it can be done by holding on to a vertical support with the arm that is being stretched. Alternati- vely a partner could hold on to the arm while at the same time ensuring that when the arm is pulled the person being stretched does not fex the head to one side or lean the torso. Execution Comments Principal: Trapezius sternocleidomastoid levator scapulae scalene Secondary: Semispinalis splenius spinalis splenius cervicis occipitalis major and minor multifdus obliquus capitis major and minor major and minor complexes supraspinatus Most people have a similar degree of joint mobility on both sides of their bodies.
Professional athletes tend to be an exception. The specifc characteristics of the sport in question can make one side of the body be more developed than the other. Logically this does not occur with those sports where both sides of the body are equally exercised.
This exception means that their training also needs to be very specifc requiring special strength and training exercises and in some cases asymmetrical in order to compensate. Some obvious examples are tennis golf shot putting javelin throw fencing etc. As with all stretching exercises and stretching exercises of the neck in particular the movement must be slow and controlled.
With this exercise you will quickly notice the tension on the side of the neck. If you wish to place less emphasis on this area and more on the posterior area all you need to do is turn the head slightly as if trying to look at the shoulder that is being stretched. Therefore the range through which the head can be turned goes from looking straight ahead to looking at the shoulder. If you elevate the shoulder on the side that is being stretched you eliminate the stress upon certain muscles e.
On the other hand there is the case of the arm pulling behind the back with the help of the other arm so that the clavicular waist that is being stretched is always kept low as is shown in exercise 7 of this chapter. One last consideration is learning to perform the stretch of the cervical region all together. There is a tendency to tilt only the head forgetting the more distal cervical vertebrae the ones closer to the thoracic region. Execution Comments Principal: Trapezius sternocleidomastoid Secondary: Scalene semispinalis splenius spinalis splenius cervicis erectors occipitalis major and minor multifdus obliquus capitis major and minor levator scapulae and major and minor complexes Although certain exercises may be performed standing up seated or lying down when it comes to the movements of the head it is generally recommended that you do not do them standing up so you avoid losing your balance.
Furthermore it should be kept in mind that it is not only the muscles and tendons that cross the joints in the neck for example the transverse processes of the frst six cervical vertebrae are crossed by the vertebral artery which supplies the brain.
It is not necessary to apply force with the arms since just their simple weight resting on the back of the head is enough.
However it may occur that the cervical muscles suddenly tense up to prevent the head from falling forward. To avoid that the movement must be performed very slowly and only at the very end of the movement should the entire area be relaxed to allow the force of gravity to be the one that performs the stretching.
Meanwhile the rest of the column must maintain its normal straightened posture. To focus on the small extensor muscles of the head — and not so much on those of the vertebrae farther down — the turn must be done at the base of the skull with the chin close to the neck and gripping the head high with the hands. The variation of this exercise where the neck is fexed in addition to the head is explained farther in this chapter see exercise Execution Comments Principal: Semispinalis splenius spinalis splenius cervicis spinal erectors trapezius Secondary: Occipitalis major and minor multifdus obliquus capitis major and minor levator scapulae major and minor complexes Variation 9.
The only difference is that now it is not the force of gravity but rather the force of the arms that produces the stretching. Allow the head to fall gently backward in extension. This exercise is much more delicate than the previous one where the head was fexed.
In fact some of the muscles that are stretched here are also stretched in movements that involve turning and leaning the head both of which are much more comfortable movements than this one. Placing the hands under the chin can help to complete the movement and achieve the posture that is indicated. As is the case with other exercises of the head if you develop any headache or dizziness this exercise can be eliminated from your repertoire or reduced to simple movements of mobility without applying tension.
The jaw should remain closed if you want to involve a greater number of muscles in the exercise. Execution Comments Principal: Scalene longissimus capitis and cervicis anterior rectus sternocleidomastoid Secondary: Mylohyoid thyrohyoid sternocleidomastoid sternohyoid omohyoid Variation Although it may seem obvious we will still point out that the movement needs to be performed in a very slow and controlled fashion.
The hand that helps with the turning will rest on the jaw while the other hand will provide the push upon the elbow as it is shown in the accompanying image. Execution Comments Principal: Sternocleidomastoid splenius Secondary: Scalene levator scapulae posterior rectus major obliquus capitis major and minor In addition to the slowness and the control with which exercises of the head and neck should be performed and which we have repeatedly pointed out in several parts of the book there is another consideration that must be kept in mind when stretching these areas: The stretching exercises must never be so prolonged or intense as in the rest of the body.
In addition to being able to cause a headache and dizziness they tend to be weaker structures and more sensitive than in other parts of the body. The help of the arms is needed in order to be able to relax all of the cervical musculature and in this way perform the exercise correctly.
Although the tension in the superfcial muscles of the area is evident this exercise also serves to stretch the little muscles that surround the cervical spine and that when they act unilaterally assist in turning the head.
The variation of this exercise where the head is turned frst to one side and then to the other in an attempt to achieve a greater range of motion is totally inadvisable. Only qualifed professionals should perform this movement. This exercise is very similar to one shown before see exercise 9 but here it is not just a matter of fexing the head down to stretch the small muscles of the back of the head but rather to hold the head with the entire palm of the hand and thus pull it forward as well in order to also stretch the larger muscles such as the trapezius as well as the lower areas of the cervical spine.
As with all exercises of the head and neck the movements should be especially slow and controlled. This time the tension will be felt in the lower cervical vertebrae as well as in the muscles that surround the neck along the sides and back. The shoulders are not elevated as this would reduce the effectiveness of the stretch. If the fexion is accompanied by a turning of the head to one of the sides bringing the cheek to the shoulder at the same time that the ipsilateral arm does the pulling the focus will be on the extensor muscles of the opposite side such as the splenius.
Execution Comments Principal: Trapezius semispinalis splenius spinalis spinalis cervicis spinal erectors Secondary: Posterior rectus capitis major and minor multifdus obliquus capitits major and minor levator scapulae major and minor complexes After the mobilization exercises of the head and neck and in the rests in between sets it is recommended that you move the head in small lateral circles to facilitate relaxation. Just as with other exercises of the head and neck the movements should be slow and controlled and the posture that you adopt must be a comfortable one.
If this exercise is performed correctly then the tension in the muscles indicated is easily felt. One must avoid the error of leaning the body in order to locate the sights on the targeted area since the movement should only be of the head and neck the shoulders remain horizontal relaxed.
Should it be necessary you may rest the hand from the opposite side upon the shoulder where the tension is being felt over the clavicle which will help to immobilize the shoulder and increase the stretching sensation. Execution Comments Principal: Sternocleidomastoid scalene longissimus capitis rectus anterior Secondary: Hyoid group splenius semispinalis spinalis spinalis cervicis erectors multifdus obliquus capitis major and minor levator scapulae major and minor complexes trapezius It is not only the muscles and tendons that are stretched during an exercise the rest of the joint structures and even the skin can be stretched as well.
In fact although it may not always be the case at times it is these other structures that impose the limits on the stretching movements. It is without a doubt the most popular muscle. But stretching it is somewhat different in fact since very few exercises are specifc for the elbow fexors.
Its anatomy very limited in extension because of the bony encounters is the reason why. Brief comments: As is the case with the biceps and the brachialis the extensors of the elbow also do not have a large variety of possible stretching exercises.
Although in this case the biarticular heads allow for a little more variety in the training but a lot less than for other muscle groups such as the legs for example. The elbow remains extended. The arm and the pectoral region are relaxed and the torso is then rotated in the opposite direction of the arm that is raised. This exercise is performed in a similar way to that for the pectoral region which was detailed in the corresponding chapter but now the elbow must remain extended in order to achieve a good stretch of the biceps.
The person executing this movement must know how to feel the tension in the muscle that is being stretched in this case the biceps brachii otherwise he may feel this tension somewhere else perhaps in the pectoral region and think that he or she is performing the exercise correctly.
In this case the person should modify the posture and begin the stretch again until he achieves the desired objective. Execution Comments The stretching of certain muscles involves an added degree of diffculty the meeting of bony structures.
The palm of one hand is placed under the back of the other hand because if the fngers were inter- laced then the extension of the elbow would be limited at the point of maximum stretch for the fnger and wrist fexors.
As with other stretching exercises for the biceps the one that is detailed here does not achieve a maximum stretch of said muscle and thus should not be the only exercise performed for the purpose of stretching the biceps. It is necessary to add more variety if what we want is to truly stretch this muscle. We can classify this exercise as one of mobility and for getting the stiffness out more than as an exercise to improve the fexibility of the biceps.
Execution Comments Everyone knows that the biceps fexes the arm since it is probably the best-known muscle. But in addition to this important function it is also a supinator of the forearm and it assists in the fexion of the shoulder and as well as shoulder abduction and adduction depending on whether its long head or its short head is more involved.
It is even involved in the internal rotation of the arm. As with other exercises it is not enough to simply extend the elbow in order to stretch the biceps you also have to move the shoulder to separate its points of insertion. This exercise manages a good stretch of the biceps although like many others it should be performed slowly. In fact from among the exercises designed to stretch the biceps individually without the help of a partner this is one of the most effective. Due to the position of the arm and the movement that we perform the shoulder — particularly the anterior portion — is also stretched.
Execution Comments In very muscular individuals the complete fexion of the elbow is not possible since the muscle masses from the arm and the forearm come together before full fexion is achieved. A partial solution is to try to relax the muscles that meet and exert pressure with the opposite arm although to achieve this it is preferable to perform this exercise with the help of a training partner i. Hanging from a bar with supinated grip Muscles involved Principal: Biceps brachii brachioradialis Secondary: Latissimus dorsi teres major With the arms externally rotated and the forearms supinated with the palm of the hand facing backward hang suspended from a horizontal bar.
It is precisely this pair of muscle groups the back muscles and the elbow fexors that are stretched during this exercise.
It is a very simple stretching exercise which can be performed by just about anyone. The only particular points are knowing how to relax the body and not to maintain a constant tension in the arms which would prevent them from being stretched and use only the forearms and hands to support the weight of the body. If there is not a bar available that is suffciently high so as to allow the entire body to hang free or if the person does not feel capable of doing so he may hold on to a lower bar and keep the feet on the ground but he must know how to progressively take all of the body weight off his feet until his whole bodyweight is hanging although his feet may still be touching the ground.
If he is unable to do this he must opt for the variation that is explained below. Execution Comments slide 5 Passive arm extension on a preacher bench Biceps Triceps individual M. To fnish it is not recommended that you simply return the weight up by fexing the elbows but rather that you get up from the bench completely so that it is more comfortable and less compromising for the joint. Two comments need to be made concerning this exercise. On the one hand although we are using an apparatus that is a classic in weightlifting gyms this is a stretching exercise and you should not load the bar with too much weight.
The extension should be slow and controlled because otherwise the joint could be damaged at the bottom of the movement maybe not the biceps itself but the olecranon the joint capsule the humeral artery or certain ligaments. For those people who fnd that the regular bar which weights approximately 8 to 10 kg is too much weight they may look for a lighter bar but never use dumbbells because it would be much harder to maintain full supination of the forearms which is necessary for stretching the biceps.
One last reminder: the biceps is not the most pure fexor of the arm the brachialis anterior is. Execution Comments Do stretches inhibit progress in the training for muscle hypertrophy No. In fact the greatest bodybuilding champions tend to have good fexibility although their mobility may be somewhat limited by their bulk. It all depends on the type and the variety of training that is performed.
There is a tendency to rest the helping arm on the head as a kind of lever which could force the cervical vertebrae. While this help could be useful if it is done correctly since one has to withstand signifcant tension with the arm that is pushing on the elbow care must be taken not to adopt poor postures with the neck.
It is imperative that the elbow is fexed maximally hence the reason for naming this exercise hyperfexion even if it is not literally accurate yet it is not uncommon to see people who as they push farther back the elbow joint is progressively relaxed and extended taking away from the stretching of the triceps.
Although the little soleus is also stretched in this exercise this muscle does not need the movements of the shoulder to exercise it and it would be enough simply with the deep fexion of the elbow without modifying the position of the shoulder. The help of a training partner is simple — all he has to do is ensure that the elbow remains totally fexed and push gently on it toward the back.
It is more comfortable when the partner sits on a bench to receive the help. Execution Comments Variation 6.
Try to keep the elbow always maximally fexed. With respect to everything else there are no diff erences between the exercises except that it is much easier to push with the whole body as is the case here than with just the opposite hand as is the case with the main exercise here which could turn out to be much more comfortable for many trainees.
The pronation of the forearm helps to further separate the points of insertion of the heads of the biceps although as it occurs with other stretching exercises for this muscle the effects that are achieved are not very remarkable.
Although we have repeatedly pointed out in this chapter the impossibility inherent in fnding optimal exercises for stretching the biceps what is true is that this muscle does not require more demanding stretches as it works well within the regular ranges of motion and rarely encounters abnormalities in its mobility which are much more frequent with many other muscles.
Execution Comments One must not confuse pronation with the internal rotation of the shoulder nor supination with external rotation. Collaborates in the fexion of the elbow Origin: Humerus medial epicondyle cubitus coronoid processes and medial intermuscular septum Insertion: Radius medial and lateral portions of the radius Principal functions: Pronation of the forearm fexion of the elbow Origin: Humerus epitrochlea and superfcial antebrachial fascia Insertion: 2nd metacarpal palmar surface of its base and sometimes the 3rd Principal functions: Weak fexion and pronation also participates in the fexion and radial abduction of the hand Origin: Cubitus distal one-fourth of the anterior surface Insertion: Radius distal one-fourth of the anterior surface Principal functions: Pronation Origin: Cubitus two-thirds of its palmar surface and interosseus membrana Insertion: 2nd to 5th fngers base of the terminal phalanges Principal functions: Flexion of the wrist and the carpal metacarpal and phalangeal joints M.
In both cases we highly employ a whole series of muscles from those areas that with overuse can cause pain. Taking a brief rest from the daily activities to dedicate a few minutes to the stretching of these areas can serve to prevent problems derived from their intense use. Abduction of the thumb palmar fexion and radial abduction. Trapezius and transverse carpal ligament to frst metacarpal. Opposition of the thumb. Cubitus and radius to thumb. Extension and abduction of the thumb.
In particular we will note the strong use that is made of these little muscles in activities that up to a few years ago did not exist such as those that are required to use a computer. It is precisely in these activities that the regular practice of stretching exercises best demonstrates its benefts.
On the other hand a brief anatomical reminder is in order: there are no muscles per se in the wrists but rather the muscles that pass through its tendons. Therefore it is the insertion points in the forearm and in the fngers that are the determining factors in stretching exercises. This means that when a stretching exercise is performed it is not enough to simply focus on the position of the wrist but also on the position of the elbow and fngers. There is an enormous difference for example between fexing the wrist when making a fst and fexing it when the hand is open.
As you approach maximum extension of the elbows you will feel the tension in the anterior part of the forearms. This is a very simple exercise very appropriate for any person who works intensely with the hands: information technology construction worker etc. Frontal extension of the arms with fngers interlaced Execution Comments Principal: Flexors of the fngers deep superfcial and the long fexor of the thumb Secondary: Anterior ulnar palmaris major and minor 1.
There is signifcant tension placed on the fexor of the fngers and to do it in a uniform fashion it is important to pull equally on all the fngers at the same time. A light extension of the wrist increases the tension. Once again the opposite hand to the one being stretched pulls on the fngers but this time the other hand remains semi-open emphasizing the lumbrical muscles.
Identical position as in the previous variation with the one exception that now the fst remains closed achieving more emphasis on the anterior ulnar and the palmar muscles.
The movement should be slow and gentle to avoid any injuries. The arms should be raised until almost shoulder height. If the elbows are extended it will stretch all of the muscles of the anterior part of the forearm whereas if they remain partly fexed the effort is centered on the small fexor muscles of the hand and fngers. The way to increase the intensity is to place the hands somewhat higher on the wall and then press lightly as was previously explained.
Execution Comments 2. Muscles involved Principal: Flexors of the fngers deep superfcial and the long fexor of the thumb Secondary: Anterior ulnar palmaris major and minor M. At the same time lower them without letting them pull apart. In this exercise the real stretch is produced when you slowly lower the forearms little by little toward the abdomen but without pulling the hands apart. This is a simple exercise that can be performed at any point during the day such as the rest periods in the middle of any long-lasting manual labor.
However it is no total substitute for the other specifc exercises for stretching the fngers because it does not stretch all of them equally the middle fngers are stretched more. This is once again one of the reasons why it is important to introduce variety into your training program. Hand extension with palms facing each other Execution Comments Principal: Flexor digitorum profundus abductor pollicis fexor policis longus Secondary: Flexor digitorum superfcialis anterior ulnar palmaris major and minor The fnger fexors are muscles that are much stronger than the extensors.
It could not be any other way since it is necessary to generate more force in order to grab something than to release it. However the strength of a muscle is not reason enough to give it more or less priority when it comes to stretching.
In the case of the forearms and hands the two groups should receive the necessary mobility exercises. The arm should remain along the length of the body. This is a simple exercise to stretch the set of wrist and fnger extensors which can be done at any time since it does not require adopting a specifc position It can be done for example during your breaks from working on the computer where the muscles that are being stretched here normally tend to be overworked.
Another point about the stretch involves the medial rotation of the arm and forearm that is rotate them so that the fngers are pointing out to the sides.
Flexion of the hand with the forearm exten ded Execution Comments Principal: Extensors of the fngers Secondary: Extensor carpi longus and brevis In order to understand the importance of whether or not to fex the fngers during the execution of exercises explained in this chapter carry out this simple test: place the wrist in a natural position in extension of the forearm like it is when it is relaxed and close the fst strongly you will not have any diffculty in doing so.
Now open the hand again completely fex the wrist and once again try to make a fst. Statistically with the hand closed the wrist will just barely exceed 75 degrees of fexion whereas if it is open it can reach 85 or 90 degrees. This is not a complicated exercise which is added to the repertoire of this set of movements of the wrist where we place special emphasis on the radial muscles.
Maintaining the elbow extended is essential in order to stretch the two-joint muscles which cross the elbow and the wrist.
Flexion of one hand with the help of the other Execution Comments Principal: Extensors of the fngers radialis longus and brevis Secondary: Extensor carpi longus and brevis brachioradialis Variations 5. In order to achieve this the pull from the helping hand must be exerted on the little fnger. The stretch is maintained for a few seconds and then one moves on to the next fnger. Even though this is a simple exercise the pulling movement must be slow and sustained because it is not hard to injure a structure if it is done otherwise.
Some people view the stretching of each fnger individually as a waste of time feeling that it is enough to do them all together at the same time. This is a mistake however since there is nothing more effective than dividing up the body areas as much as possible in order to obtain the best results from stretching. The compound exercises are necessary but the specifc exercises are the true protagonists of the increases in fexibility of a specifc muscle in this case each one of the fnger extensors.
The idea is much better understood by thinking about the following: a joint will only stretch as much as the worst of its muscles. In contrast to strength training where different muscles can support one another here the weakest link or better yet the stiffest is the one that sets the pace and limits.
Finger by fnger extension with assistance Execution Comments Principal: The fexor muscle corresponding to the fnger being extended Some people particularly women can extend the fngers until they touch the back of the wrist. This is know as Hypermobility Syndrome and in most cases it is benign. However it should not be taken lightly and anyone who has it should consult with their physician in order to confrm that it does not pose any problem especially having ruled out the possibility of Marfan Syndrome Ehlers-Danlos Syndrome or other uncommon pathologies.
One simply has to hold on to each fnger individually with the opposite hand and produce a deep but gentle fexion. In this exercise the wrist should be fexed slightly with each pull of the fnger in order to put even greater emphasis on the tension.
Stretching is common among athletes , they stretch before for warming up and after exercise in order to reduce the risk of injury and perform better Stretching is an important part of physical fitness Students pursuing physiotherapy has a separate subject based on stretching of all the muscles Stretching Anatomy by Arnold G. This book contains 86 stretches with well descriptive images and a complete visual guide You can see inside every stretch along with increased flexibility and improved muscular strength.
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Books Stretching Exercises Encyclopedia. Author : Dieter Hackfort,Robert J. Author : Donald E. Thomas, Jr.
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