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STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
STRETCHING
WARM-UP/COOL-DOWN
UPPER BACK
Cross Arm in Front of Chest
MUSCLE(S) AFFECTED: latissimus dorsi and teres major
1. Stand or sit with the right arm slightly flexed (15° to 30°) and
adducted across the chest.
2. Grasp the upper arm just above the elbow, placing the left hand
on the posterior side of the upper arm.
3. Pull the right arm across the chest (toward the left) with the left
hand.
4. Hold for 10 seconds.
5. Repeat with the left arm.
UPPER BACK
Arms Straight Up Above Head (Pillar)
MUSCLE(S) AFFECTED: latissimus dorsi and wrist flexors
1. Stand with arms in front of torso, fingers interlocked with palms
facing each other.
2. Slowly straighten the arms above the head with palms up.
3. Continue to reach upward with hands and arms.
4. While continuing to reach upward, slowly reach slightly backward.
5. Hold for 10 seconds.
LOWER BACK
Spinal Twist (Pretzel)
MUSCLE(S) AFFECTED: internal oblique, external oblique and spinal erectors
1. Sitting with legs straight and upper body nearly vertical, place
right foot on left side of left knee.
2. Place back of left elbow on right side of right knee, which is now
bent.
3. Place right palm on floor 12 to 16 inches behind hips.
4. Push right knee to the left with left elbow while turning shoulders
and head to the right as far as possible. Try to look behind the
back.
5. Hold for 10 seconds.
6. Repeat with left leg.
Stretching the
upper back
Stretching the
shoulders, chest
and upper back
Stretching
the low back
and sides
LOWER BACK
Semi-Leg Straddle
MUSCLE(S) AFFECTED: spinal erectors
1. Sitting, knees flexed 30 to 50 degrees, let the legs totally relax.
2. Point the knees outward; the lateral side of the knees may or may
not touch the floor.
3. Lean forward from waist and reach forward with extended arms.
Hold position for 10 to 15 seconds.
4. Bending and relaxing legs decreases hamstring involvement and
increases lower back stretch.
Stretching the
low back from
seated position
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