Today, I ChaLLenGe you to...

iVillage Member
Registered: 05-15-2003
Today, I ChaLLenGe you to...
13
Tue, 04-14-2009 - 9:15pm

Materials needed:

Doorframe

The basics:

This activity stretches the muscles in the shoulders and chest. It is a three-position stretch using a doorframe. In the first position, your hands are placed on each side of the doorframe just above your shoulders. In the second position, your hands are holding the doorframe at shoulder height. In the third position, your hands hold the doorframe below shoulder level (and above your waist). In each position, the stretch should be held for a minimum of 20 seconds (30 seconds is preferred). Avoid bouncing during this stretch. For addition guidance, see Stretching Basics.�

Instructions:






Stand in a doorframe with your feet shoulder-width apart, one foot slightly in front of the other. Keep a slight arch in your lower back, but not too much. Place your hands on the doorframe, one on each side, so they are above your shoulders, but not over your head. Keep your elbows pointing toward the floor and your shoulders down and back. Your head should be in a neutral position, eyes looking forward. This is your starting position.


Moving slowly, lean forward until you feel a stretch in the front of your shoulders and chest. Hold for 30 seconds, breathing deeply. Then release the stretch.


Move your hands down on the doorframe so they are at shoulder height. Repeat step 2.


Move your hands down on the doorframe so they are below your shoulders, but above your waistline. Repeat step 2.


Repeat steps 1 to 4 one to two more times. Tips:






Make sure you breathe. Do not hold your breath when you do this stretch. Breathe deeply and from your diaphragm. Envision filling your lungs from the bottom up. Try to avoid shrugging your shoulders while breathing.


Posture is important. Imagine a straight line coming up from the floor. Before you lean forward to stretch, your hips, shoulders and ears should be on that line. Keep a slight arch in your lower back, but not too much. Do not allow your chin to jut forward.


Be careful not to strain as you stretch. While you should feel a mild pull in your chest and shoulder, you should not feel any pain. Remember to listen to your body and stay within your comfort level.


Keep your abs contracted. This will help you maintain the correct stance.


Do not shrug your shoulders. Keep them down and back.


Do not bounce.


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iVillage Member
Registered: 05-15-2003
Fri, 04-17-2009 - 10:47pm
yahoo, Caroline - glad you tried it and liked it.

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iVillage Member
Registered: 05-15-2003
Fri, 04-17-2009 - 10:58pm
yes definitely a good idea to start :o)

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iVillage Member
Registered: 05-15-2003
Fri, 04-17-2009 - 11:00pm
Thanks for playing, Rochelle!
It IS a great stretch, especially after a long time at the computer

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jesussig.jpg image by nadine1979

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