Name: Playbook - CD Performance - Static upper body stretching
Uploaded: 2023-01-03T14:36:01.581Z
Duration: 45 min
Description: Static upper body stretching

Use after an upper body or total body workout day. 

Slowly move into the stretch until you feel slight tension in your muscles, but no pain. Hold each stretch for  30 seconds.

Muscles Highlighted: Pectorals. 

Start by facing the wall with your thumb up. Slowly rotate away from the wall to stretch your chest muscle. You should feel this stretch in the belly of the muscle.  If you feel it in the shoulder joint you are stretching too far.

Wall Chest Stretch

Muscles Highlighted:Trapezius Muscle. 
Start by standing with you feet together. Keeping your spine long, slowly sit your hips back and round your upper back, tucking your chin to your chest at the same time.

Standing Assisted Neck Flexion Stretch

Muscles Highlighted: Latissimus Dorsi. 
Start by placing both hands on the corner of a wall or post.  While keeping your spine long, slowly push your hips out to the side. Avoid this stretch if you have lower back problems.

*30 seconds each side

Lat wall stretch

Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.

Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.
Lay your hands on the floor alongside your torso and release the fronts of your shoulders toward the floor.

Child’s Pose

Muscles Highlighted: Sternocleidomastoid “SCM”. 

Start by slowly rotating your neck, while keeping your chin slightly elevated to isolate the SCM.  If you would like to get a deeper stretch apply pressure with the opposite hand from the direction that you are rotating.

*30 seconds each side

Neck Rotation Stretch

Muscles Highlighted: Side Deltoid. 
Bring your arm across your body and lightly apply pressure to your arm to increase the stretch on your shoulder.

*30 seconds each side

Lateral Shoulder Stretch

Muscles highlighted: Tricep

Bring your left elbow straight up while bending your arm.
Grab your left elbow with your right hand, and pull your left elbow toward your head with light pressure. 

*30 seconds each arm

Static upper body stretching

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