Assisted seated chest stretch (contract-relax)

STRETCH

Preparation:

  1. Sit on a bench or chair.
  2. Be certain the core is engaged.
  3. Place hands as pictured, maintaining neutral spine.
  4. Partner should place hands on your elbows as pictured.

 

How to Do:

  1. Gently pull elbows back until first resistance barrier is felt.
  2. Perform a small contraction of the chest muscles essentially pushing the elbows forward.
  3. Hold at first resistance barrier for 20 to 30 seconds.
  4. Statically contract for 5 to 7 seconds and then relax and move into newly acquired range of motion.
  5. Repeat for 2 to 3 reps.

AS FEATURED IN

Fitness Magazine eHow About Los Angeles Times
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