Handdoek stretch

Dagelijks staan of zitten we veel met onze rug en schouders naar voren waardoor de borstspieren wat kunnen gaan verkorten.

Hiermee kan je weer wat lengte in de borstspieren creëren.


Chest (Pectoral) stretch

Stand with good posture holding a towel behind your back.
Lift the towel up behind your back holding the ends with both hands.
Gently pull your shoulders into extension. You should feel a stretch in the front of your chest.

Squeeze the shoulder blades together to maximize the stretch.
Hold this position for 15 to 30 seconds, and then relax.

Repeat a few times times.

Double stretch

Triceps stretch:

Hold towel at one hand, bend arm and bring with towel behind your back, grasp the other end with other hand.

Keep elbow close to the head during stretch

Pull the towel towards the floor with your lower hand, you will feel a stretch over your biceps.

Hold 10 – 15 seconds and repeat with other side

Shoulder rotation stretch

Hold towel in same position but now gently pull the towel up have the hand behind your back move across and up your back.

A gentle stretch should be felt in the front of side of the shoulder.

Hold 5 seconds and repeat a few time than switch hend for stretch on the other side.