14 Station Road, Watford. WD17 1EG.

Tel:01923 802 028    -    Mob:07747 603 889

No.1 PECTORAL STRETCH

1. Place your forearm and biceps against a door frame, keeping the arm at right angles.


2. Exhale slowly, using the near foot, step through the doorway, keeping the other arm firmly in contact with the door frame.


3. To increase the stretch you may wish to turn the opposite shoulder backwards again keeping the other arm firmly in contact with the door frame.


4. Repeat this stretch both raising and lowering the door frame arm, in order to work the different pectoral muscles.

No.2 FIGURE OF EIGHT FOR UPPER BACK

1. Sit up right, keeping your back straight, head looking forward.


2. Fold your arms to grasp your shoulders placing your elbows on top of one another.


3. With your elbows draw an imaginary figure of eight out in front of you keeping your body quite still.


4. Aim to do this for approximately 30 seconds.

No.3 TRICEPS STRETCH

1. Extend one hand down the centre of your back, fingers pointing downward.

2. Use the other hand to grasp the elbow.

3. Exhale slowly, pulling gently downward on your elbow, aiming to take your fingers along your spine.

No.4 WRIST STRETCH 1

1. Stand or sit up right, keeping your back straight, head looking forward.

2 Bring the palms of both hands together fingers pointing upwards.


3. Lower the hands downwards so that the forearms are parallel to the floor.


No.5 WRIST STRETCH 2

1. Stand or sit up right, keeping your back straight, head looking forward.


2 Bring the palms of both hands together fingers pointing downwards.


3 Raise  the hands so that the forearms are parallel to the floor.


• arms & chest