Chest Stretch

Week 10 - Chest Stretch 1 Week 10 - Chest Stretch 2

 

  • Place your arm against the doorway so your elbow and wrist are in contact.
  • Bring your elbow up to about shoulder height.
  • Next step forward with the foot closest to the door until you feel a stretch into the chest.
  • Keep the back straight and shoulders back to allow for more of a stretch.
  • Note: Make sure to stay far enough away from the door/wall to allow enough room for the stretch.

 

All levels
2-3 sets per side
Hold for 20-30 seconds

Week 10 – Chest Stretch (download the PDF)

Lat Stretch

Week 3 - Lat Stretch 1 Week 3 - Lat Stretch 2

 

  • Start facing a doorway with feet shoulder width apart.
  • Then bring up your arm to the door frame, grasping it at shoulder height and parallel to the floor.
  • After holding a firm grasp to the door frame, sink down slowly into the stretch by keeping the head down and the butt out.
  • Note: Make sure that when coming out of this stretch that you come up slowly, to prevent injuring the shoulder.
All levels
2-3 sets per side
Hold for 20-30 seconds

 

Week 3 – Lat Stretch (download the PDF)

Neck Stretches

Lateral neck stretch

Week 17 - Neck Stretch 1

 

  • Sit up tall, look straight forward and tilt your head to the side towards your shoulder.  Repeat on other side.
  • You should feel the stretch down the side of the neck opposite from the direction you are tilting.
All levels
2-3 sets per side
Hold stretch for 20-30 seconds

 

Forward neck stretch

Week 17 - Neck Stretch 2

 

  • Sit up tall, face forward and tilt your chin down toward your chest. Allow weight of head to pull your chin towards chest.
  • You should feel the stretch down the back of the neck.
All levels
2-3 sets per side
Hold stretch for 20-30 seconds

Week 17 – Neck Stretches (download the PDF)