1. This document provides instructions for 5 stretching exercises that target different muscle groups. The first exercise stretches the arm and shoulder muscles by raising and pulling one arm at a time.
2. The second exercise stretches the upper back and shoulder muscles by clasping hands behind the back and leaning forward to pull the arms overhead.
3. The third exercise twists the trunk to stretch the back and hips by twisting from side to side while supporting oneself on the hips.
The Dumb-Bell and Indian Club: Explaining the Uses to Which They Must Be Put, with Numerous Illustrations of the Various Movements; Also A Treatise on the Muscular Advantages Derived from these Exercises
The Dumb-Bell and Indian Club, Explaining the Uses to Which they May be Put, with Numerous Illustrations of the Various Movements - Also a Treatise on the Muscular Advantages Derived from These Exercises
1. This document provides instructions for 5 stretching exercises that target different muscle groups. The first exercise stretches the arm and shoulder muscles by raising and pulling one arm at a time.
2. The second exercise stretches the upper back and shoulder muscles by clasping hands behind the back and leaning forward to pull the arms overhead.
3. The third exercise twists the trunk to stretch the back and hips by twisting from side to side while supporting oneself on the hips.
1. This document provides instructions for 5 stretching exercises that target different muscle groups. The first exercise stretches the arm and shoulder muscles by raising and pulling one arm at a time.
2. The second exercise stretches the upper back and shoulder muscles by clasping hands behind the back and leaning forward to pull the arms overhead.
3. The third exercise twists the trunk to stretch the back and hips by twisting from side to side while supporting oneself on the hips.
1. This document provides instructions for 5 stretching exercises that target different muscle groups. The first exercise stretches the arm and shoulder muscles by raising and pulling one arm at a time.
2. The second exercise stretches the upper back and shoulder muscles by clasping hands behind the back and leaning forward to pull the arms overhead.
3. The third exercise twists the trunk to stretch the back and hips by twisting from side to side while supporting oneself on the hips.
Keep your feet comfortable apart, trunk upright. Firstly, raise your right hand upright. Secondly, place your palm on the upper back. Then, with your left hand pull the right elbow slightly inward. Finally, when the pull is felt in your arm muscles and shoulders, hold for 10-0 seconds. !reathe out. "epeat three times. "epeat e#ercise with the other hand. 2. Stretches upper back muscles and shoulders, to reduce the risk of injuries Stand with your feet wide apart$ keep your back straight. First, clasp your hands behind. Second, lean forward and pull your arms o%erhead. Then, when the pressure is felt by your shoulders and upper back muscles, hold for 10 seconds. !reathe out. "epeat at least twice. 3. Twisting of the trunk, useful for hips and back mobility Stand with your feet comfortably apart$ keep your trunk upright. Support yourself with your hands on your hips. Twist your trunk to the right, as much as your back allows it. Then, when pull is felt in your back and shoulders, hold for 10-0 seconds. !reathe out. "epeat at least twice. "epeat the e#ercise to the other side. 4. Stretches abdomen muscles &ie on your stomach. Keep your legs straight, together and your back straight. Firstly, support yourself with your elbows on the ground$ the forearms must point straight forward. Secondly, lift your hips off the ground. Finally, when pull is felt in your abdomen muscles, keep your position for 1'-(0 seconds. !reathe out. "epeat at least twice. . Stretches calf and hamstrings muscles Sit on the ground. Stretch your left leg forward and bend your right leg outward, with the knee on the floor. Keep your back straight$ put your chest on your left knee and try to touch your toe with your hands. )hen a pull is felt on your calf and hamstrings muscles, hold for 10-0. !reathe out. "epeat at least twice. "epeat with opposite leg.
The Dumb-Bell and Indian Club: Explaining the Uses to Which They Must Be Put, with Numerous Illustrations of the Various Movements; Also A Treatise on the Muscular Advantages Derived from these Exercises
The Dumb-Bell and Indian Club, Explaining the Uses to Which they May be Put, with Numerous Illustrations of the Various Movements - Also a Treatise on the Muscular Advantages Derived from These Exercises