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SHOULDER STRETCH
Make sure your feet are even and planted firmly on the floor. Grasp your
right arm, behind the elbow, with your left hand. While keeping both
elbows bent, apply a gentle, constant pull to the left for 15 to 30 seconds.
Switch arms and repeat as necessary.
UPPER BACK STRETCH
Stand facing an immovable object, feet even and flat on the floor. Grasp
the object (fingers interlocked or one hand over the other) and slowly move
your hips to the rear.
Be very careful not to round your back.
Only stretch as far as
your comfort zone. Hold for 15 to 30 seconds and repeat as necessary.
BICEP/CHEST STRETCH
Grasp an immovable object (pole or corner of a wall) with your feet
planted firmly and evenly on the floor. With the palm of your stretched side
facing forward, rotate your hips away from that hand.
Be careful not to rotate
too far or hyperextend the elbow joint.
Hold the stretch for 15 to 30 seconds. Repeat
with the opposite side, and continue to alternate as necessary.
TRICEP STRETCH
Stand erect with your eyes fixated straight ahead. Raise and bend your
right arm until your forearm is parallel to the floor (palm down). Grasp the
area below the right elbow with your left hand. Gently apply a constant
upward force for 15 to 30 seconds. Switch arms and repeat as necessary.