Body Solid FID 46 - Manual (Page 31)

SHOULDER
Seated Lean-Back
M U S C L E ( S ) A F F E C T E D : d e l t o i d s a n d p e c t o r a l i s m a j o r
1. Sitting with legs straight and arms extended, place palms on floor
about 12 inches behind hips.
2. Point fingers away (backward) from body.
3. Slide hands backward and lean backward.
4. Hold for 10 seconds.
CHEST
Straight Arms Behind Back
M U S C L E ( S ) A F F E C T E D : d e l t o i d s a n d p e c t o r a l i s m a j o r
1. Standing, place both arms behind back.
2. Interlock fingers with palms facing each other.
3. Straighten arms fully.
4. Slowly raise the straight arms.
5. Hold for 10 to 15 seconds.
6. Keep head upright and neck relaxed.
POSTERIOR OF UPPER ARM
Behind-Neck Stretch (Chicken Wing)
M U S C L E ( S ) A F F E C T E D : t r i c e p s a n d l a t i s s i m u s d o r s i
1. Standing or sitting, flex right arm and raise elbow above head.
2. Reach the right hand down toward the left scapula.
3. Grasp right elbow with left hand.
4. Pull elbow behind head with left hand.
5. Hold for 10 seconds.
6. Repeat with left arm.
Stretching shoulder
joints—sitting
Stretching the chest
Stretching
the triceps
30
S T R ETCHING
WARM-UP/COOL-DOWN
S T R ETCHING
WARM-UP/COOL-DOWN
S T R ETCHING
WARM-UP/COOL-DOWN
S T R ETCHING
WARM-UP/COOL-DOWN
S T R ETCHING
WARM-UP/COOL-DOWN
S T R ETCHING
WARM-UP/COOL-DOWN
S T R ETCHING
WARM-UP/COOL-DOWN
S T R ETCHING
WARM-UP/COOL-DOWN
S T R ETCHING
WARM-UP/COOL-DOWN