For the second week of March, we will be performing the External Arm Rotation Stretch. You will feel this stretch in the biceps as well as the forearm muscles.
Below you will find two variations of this week’s stretch, but both are quite simple. You will only need a bit of wall space to perform this one. Please skip this week if you have wrist or shoulder injuries.
How to perform:
- Stand with your right hip next to the wall. Place your right hand on the wall and step to the left until the arm is straight as shown in the photo below. Stand with your feet together, and with a straight, tall spine. The ears, shoulders, hips and knees should be stacked. The right palm, wrist and shoulder should also be in line. Draw your belly button to your spine. Bring your shoulder blades toward your tailbone and firm them on your back. Keep your gaze forward.
- For the first position the index finger points up to the ceiling as shown in the top left photo. Spread your fingers very wide. Press all four corners of your palm into the wall as well as all the knuckles and finger tips. As you press you will feel a stretch all the way up the inner arm into the chest. Rotate the bicep toward the ceiling as you press. If your elbows hyperextend, attempt to bend the elbow just slightly so as not to stress the joint. Keep your chest rotated away from the wall. Stay in your setup position throughout the stretch.
- Stay in this position for 30 seconds to a minute. Then, turn and do your other side. If the first position felt good or like you needed to feel more of a stretch, then proceed to repeat on both sides in the second position. The thumb will now be pointed to the ceiling as shown in bottom right photo. Repeat the same steps and duration from the first position.
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