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Bicep
Stretch
|
| Static/Active Bicep Stretch |
Standing Bicep Stretch:
A wall or door frame is the perfect 'partner' for this stretch.
- Approach the Door Frame and stand with your right shoulder facing it.
Take on step away from the frame and place your
right hand on the frame, your hand about 10 cms higher than your
shoulders- Turn your hand towards the frame so your thumb and index finger make an L shape
- Step your right foot towards the front for balance
- Take a deep breath in through your nose
- As you blow out through your mouth twist your body away from the way
- Hold the stretch for 20-30seconds
- Repeat for the other side
Advancements:
- To further the stretch... Simply place your hand Higher on the wall
You should always feel a nice
tingling sensation during stretching, never take the stretch to the
point
of discomfort.
| PNF Bicep Stretch |
The PNF Bicep Stretch is a great one as you can use the door frame or a partner and still get a quality stretch.
This is a PNF Hold Relax:
For this demonstration we will use the wall
- Begin in the Static Stretch Hold Position... (Ear close to shoulder)
- Place your left hand on thr right side of your head and contract the neck muscles
- Hold this position EVER SO GENTLY for 15-20 seconds
- Release the head from the contracted position relax for 1 second
- Then bring it back to the same position this time no contraction and just hold with your hand on your head.
- Ensure you work with NO PAIN during this entire stretch
- Take deep breaths in through your nose and out through your mouth
This PNF Stretch is known as the
Hold Relax Stretch
You should always feel a nice tingling sensation during stretching,
never take the stretch to the point of discomfort.
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Page Ab Stretches
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