HALF RACK
STRETCHING EXERCISES
10
Essential Stretches
The warm-up is an important part of any workout. Should begin every session to
prepare your body for more strenuous exercise by heating up and stretching to
your muscles, increasing your circulation and pulse rate, and delivering more
oxygen to your muscles. At the end of your workout, repeat these stretches to
reduce sore muscle problems. Perform each of the following stretches before and
after your workout.
Behind the Back
External rotators:
Place one hand behind
your back, waist level.
Grasp just above the
elbow of that arm with
your opposite hand and
pull gently toward
your midline.
Exhale and
relax into the
stretch. Do
both sides.
Avoid pulling
too hard o
hunching the
shoulders.
Lateral Pull
Deltoids:
Cross one arm in front of your body
at shoulder level and place you
opposite hand behind and just
above the elbow. Exhale, and
slowly across
your body.
Repeat with
other side.
Avoid jerking
or pulling your
elbow too hard.
Doorway Stretch
Internal rotators:
Stand in an open
doorway and raise
your arm so that
your elbow is
flexed at a 90
degree angle.
Place that arm
against the door
frame, exhale
and turn your
trunk in the
opposite
direction.
Repeat with
opposite side.
