Health

Starching, ohh we need it for sure ! – Part 1

straching

Last time we spoke about warm up, what comes after it ? Yeah, Starching.

It depends on our work out, it can vary but pre-workout starch is a must.

Deltoid and Pectoral Stretches

Arms Across Chest Stretch

  • Begin this exercise standing tall with your back and neck straight.
  • Gently take your arm across your body using your other arm to take it a little further.
  • Hold at a mild to moderate stretch pain-free for 15 seconds and repeat 4 times on each arm.

This stretch will mainly affect the posterior shoulder, or rear deltoid as we call it in bodybuilding.

deltoid-straching

Anterior delt & pectoralis

  • Stand upright with the back stretching
  • Clasp your hands behind your back
  • Slowly lift your hands away from the back and up towards the ceiling
  • Hold for between 10 and 30 seconds

delt-streach
Anterior delt & pectoralis

  •  Stand upright with the back straight
  • Clasp your hands behind your back
  • Slowly lift your hands away from the back and up towards the ceiling
  • Hold for between 10 and 30 seconds

Pectoral Stretch & Anterior Deltoid

• Stand with one arm straight against the wall at shoulder height with the palm facing towards the wall.
• Look straight ahead, or twist your torso towards the opposite direction of the stretching arm.
• Take a deep breath and exhale to feel a deeper stretch to achieve a greater range of motion and to release    tension in the muscles.
• Stretch to the point of tension and hold for a minimum of 30 seconds or until a release is felt.

delt-streach2

>Abdominal Stretches

Rectus Abdominis Stretch

 

 

• Begin this abdominal stretch lying on your stomach with your hands in the press up position as demonstrated.
• Gently straighten your elbows, letting your back fall into an arch. Keep your abdominals and back relaxed.
• Straighten your elbows as far as possible and comfortable without pain. Hold for 5 seconds and repeat 10 times  provided the exercise is pain-free.

abs-stretch

Oblique Stretch in Standing

  • Begin this abdominal stretch standing tall with your back straight and hands above your head.
  • Gently lean to one side until you feel a mild to moderate stretch in the side of your torso. Hold for 5 seconds and then return to the starting position.
  • Repeat 10 times provided the exercise is pain-free. Then repeat the exercise on the opposite side.

straching-oblique

>Bicep Stretch

  • Begin with your back and neck straight and your arm supported behind you on a bench or table.
  • Gently lower your body, allowing your arm to move further behind you until you feel a mild to moderate stretch pain-free.
  • Hold for 15 seconds and repeat 4 times.

biceps-stretch

>>>Triceps Stretch

• Begin standing tall with your back and neck straight. Place one hand on your lower neck and your other hand on your elbow.
• Gently push your elbow backward so your hand moves further down your spine until you feel a mild to moderate stretch.
• Hold for 15 seconds and repeat 4 times provided the exercise is pain-free.

triceps-stretch

>Latissimus Dorsi Stretches

 

 

Generally, you should choose one or two types of latissimus dorsi stretches that feel comfortable for you and repeat them 3 times daily. As your flexibility improves, the exercises can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain-free.

  • Begin this latissimus dorsi stretch standing tall with your back straight and hands above your head.
  • Gently lean to one side until you feel a mild to moderate stretch in the side of your upper back and shoulder.
  • Hold for 5 seconds and then return to the starting position.
  • Repeat 10 times provided the exercise is pain-free. Then repeat the exercise on the opposite side.

lats-straching

  • For the horizontal (rowing) plane, use a bilateral stretch. Simply grasp a bar or pole, then bend down and sink back so that both sides are stretched as if you were at the extended portion of a cable row. You can perform it with one hand at the time try both variations and see which one fits you.

lats-straching2

End of part 1, to be continued…

– Unknown Coach

 

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