Body Solid GCEC-340 Manual page 33

STRETCHING
UPPER BACK
Cross Arm in Front of Chest
M U S C L E (S ) A F F E C T E D : latissimus dorsi and teres major
1. S tand o r sit w ith th e rig ht arm sligh tly fle xed (15° to 30 °) and
a d d u c te d acro ss the chest.
2. G ra sp the u p p e r arm ju s t a b o ve the elbow , p la c in g the left hand
on th e po ste rio r side of th e u p p e r arm .
3. Pull th e right arm a c ro ss the c h e st (tow ard th e left) w ith th e left
hand.
4. H old fo r 10 seconds.
5. R e p e a t w ith the left arm.
UPPER BACK
Arms Straight Up Above Head (Pillar)
M U S C L E (S ) A F F E C T E D : latissimus dorsi and wrist flexors
1. S tand w ith arm s in front of torso, fin g e rs interlo cked w ith pa lm s
fa cin g e a ch other.
2. S low ly straigh ten th e arm s a b o ve th e he ad w ith pa lm s up.
3. C on tinu e to reach up w ard w ith ha nd s and arm s.
4. W hile co n tin u in g to reach upw ard, slow ly reach sligh tly backw ard.
5. H old fo r 10 seconds.
LOWER BACK
Spinal Twist (Pretzel)
M U S C L E (S ) A F F E C T E D : inte rnal oblique, external oblique and spinal erectors
1. Sitting w ith legs straigh t an d u p p e r b o d y nearly ve rtica l, place
rig ht fo ot on left side o f left knee.
2. P lace b a c k o f left e lb o w on rig ht side of right knee, w hich is now
bent.
3. Place rig ht pa lm on flo or 12 to 16 inch es be h in d hips.
4. Push rig ht knee to th e left w ith left e lb o w w hile tu rn in g shoulders
a n d he ad to the rig ht as fa r as p o ssible . Try to look be h in d the
back.
5. H old fo r 10 seconds.
6. R e p e a t w ith left leg.
LOWER BACK
Semi-Leg Straddle
M U S C L E (S ) A F F E C T E D : spinal erectors
1. Sitting, knees fle xed 30 to 50 de g re e s, let th e leg s to ta lly relax.
2. Point th e knees ou tw ard; th e lateral side of th e knees m ay o r may
not to u ch th e floor.
3. Le an fo rw ard from w aist an d reach forw ard w ith e x te n d e d arm s.
H old p o sition fo r 10 to 15 seconds.
4. B en d in g an d relaxing leg s d e cre a se s ha m string invo lvem en t and
increa ses low er b a c k stretch.
warm -up/cool
33
Stretching the
upper back
Stretching the
shoulders, chest
and upper back
Stretching
the low back
and sides
Stretching the
low back from
seated position