NSAS: Neck, Shoulder and Arm Stretches
Diagrams excerpted from STRETCHING copyright
1993 by Bob & Jean Anderson. For a free catalogue contact
Stretching Inc. PO Box 767, Palmer Lake, CO 80133-0767 or call
1-800-333-1307.
 8. Interlace your
fingers above your head. With your palms facing up-ward,
push your arms slightly back and up.
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 9. With
arms overhead, hold the elbow of one arm with the hand
of the other arm. Keep knees slightly bent 1 inch).
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 10. Shoulder
Shrug: Raise the top of your shoulders toward your ears
until you feel slight tension in your neck and shoulders.
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 11. To
stretch the side of your neck and top of shoulder, lean
your head sideways toward your left shoulder as your
left hand pulls your right arm down and across. Do both
sides.
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 13. The next stretch
is done with your fingers interlaced behind your back.
Slowly turn your elbows inward while straightening your
arms.
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15. Stand in a doorway
and place your hands about shoulder height on either
side of the doorway.
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16. Hold your left
arm just above the elbow with your right hand. Gently
pull your left elbow toward your opposite shoulder as
you look over your left shoulder. Stretch both sides.
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17. With your palms
flat and fingers pointed toward you, slowly lean backwards
to stretch the forearms and wrists.
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18. With legs bent
under you, reach forward with one arm and grab the end
of a mat, carpet or anything you can hold onto. Hold
stretch for 20 seconds. Stretch each side. Don't strain.
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Back to "Prevention
of Spinal Injuries"
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