Tags:
Journalism of Courage
SHOULDERS: Since most daily activities involve forward motion, the front part of your shoulder is both stronger and tighter than the surrounding muscles. Here8217;s a stretch to help you correct the imbalance.
Stand with your back to an open doorway, about 18 inches in front and slightly to the left of the door frame with your feet shoulder-width apart.
Or, find a couch with a low back, hang your knees and calves over the back of the couch and rest your butt and lower back on the seat. Your shoulders and upper back should hang in mid-air. Fold your arms across your chest.
Keep your chin close to your chest so that your head remains still, and curl your shoulders up and forward about eight inches. Do eight to 12 repetitions. As this becomes easier, you can clutch a five pound weight to your chest as you curl up.
CHEST: Stand slightly in front of a doorway, hold your arms out to your sides at shoulder height. Bend your elbows and place your inner forearms against the door frame. Keeping your arms in this position, take a small step forward so that you feel the stretch in your chest muscles. Hold for 20 to 30 seconds. Now step back into the starting position, keeping your forearms pressed against the door frame.
Press both your elbows against the door frame as if you are trying to bring them together in front of you. You should feel a contraction in your chest muscles. Hold for six to 10 seconds, then relax.
GLUTEALS: Sitting in a chair, take your right ankle and put it on top of your left knee. Put your right hand over you ankle and rest your right forearm on your right calf so that your elbow is resting on the right knee.
Keeping your back flat and your right knee down, gently lean forward, bringing your chest towards your knees until you feel a mild stretch in your butt. Hold for 15 to 20 seconds. Repeat on the other side.
UPPER BACK: Stand with your feet shoulder-width apart. Bend over at the waist about 90 degrees, knees slightly bent. Wrap your right hand around your left knee and grab it so that the palm and fingers are behind the knee.
Keeping your right knee bent, slowly straighten your left leg while lifting your right shoulder straight up towards the ceiling. You should feel a powerful stretch in the muscles between your shoulder blades. Hold for 30 seconds. Now reverse the movement to stretch your left side.
ABDOMINALS: Lie on your stomach, arms extended in front of you with your hands shoulder-width apart, palms down. Slowly lift your shoulders off the ground, pushing up with your arms, arching your back and keeping your pelvis flat on the floor as you rise. Try tocome all the way up until your elbows are locked. Hold at the top as you slowly exhale, then go back down.
Do it 10 times. If this is difficult, try this with your forearms flat on the floor.
QUADRICEPS: Standing in front of a chair, bend your left leg behind you and rest the top of your foot on the seat of the chair. Tightening your stomach and your butt, and keeping your leg relaxed, push your stomach forward slightly. To increase the stretch, put your foot on something higher.
LOWER BACKS: Lie on your back and draw your right knee up to your chest. Hold for 30 seconds. Repeat with your left knee and then with both knees at the same time.
