Module 4 & 5 Stretch Sample

Module Four & Five Stretches Posterior axioappendicular muscles Reformer Stretches

Mat Stretches

Flexion/The Reverse Curl

The accelerator

The Posterior Stretch

The cat

The Posterior Stretch 2.0

Floor side bend

The Posterior Stretch 3.0

Seated side bend

The Pull Push

Neck flexion and rotation

Reaching Under the Table The Seated Side Bend The Lats

Intrinsic shoulder muscles Reformer Stretches

Mat Stretches

Internal Shoulder Rotators

Partner internal rotators

External Shoulder Rotators

Partner external rotators

Deltoid

Stick internal rotators

Supraspinatus

Anterior axioappendicular muscles Reformer Stretches

Mat Stretches

Pec Major

Foam roller pec stretch

Pectoralis Minor

Lying pec major Standing pec minor Neck flexion and rotation

Anterior & posterior compartment of the arm Reformer Stretches

Mat Stretches

Biceps Brachii

Tricep/lats Lying bicep

Anterior & posterior compartment of the forearm Reformer Stretches

Mat Stretches

The Wrist Flexors

Forearm flexors

The Wrist Extensors

Forearm extensors Pronators

Flexion/the Reverse Curl • Standard: Any • Spring Tension: Medium • Muscle Emphasis: All spinal extensors from superficial to deep. Levator scapula, upper trapezius, rhomboids, splenius A

A & B. How to stretch Sit with hands on shoulder rests, arms slightly bent. Slump or roll pelvis backward (posterior tilt). Tighten abdominal muscles.

Press arms away and upwards into shoulder rests. Take chin toward chest.

B

C

C. Variations Tilt (laterally flex) and rotate head to both shoulders (levator scapula, upper trapezius).

What to watch out for: • Not enough pelvic tilt.

• Not pressing arms upward.

• Not tilting head laterally.

The Posterior Stretch 2.0 • Standard: Beginner • Spring Tension: Light - Medium • Muscle Emphasis: All spinal extensors from superficial to deep, hamstrings, calves, adductor magnus, gluteus maximus, latissimus dorsi

A

A & B. How to stretch Sit with hands and balls of feet on foot bar. Align feet with sit bones.

Slowly try to straighten legs to POT. Take chin toward chest.

B

B. How to contract Press feet down into foot bar.

Try to lift chest to straighten spine.

C

C. How to restretch Straighten legs fully if possible.

What to watch out for: • Moving carriage out too fast.

• Not taking chin to chest.

• Too much flexion in thorax

and legs still bent.

37 The Accelerator FLEXION

HOW TO STRETCH: Photo A - Clasp wrists around thighs - Roll pelvis backwards (posterior tilt) - Allow whole spine to round - Tighten abdominal muscles HOW TO CONTRACT: Photo A - Try to pull shoulder blades together

Major muscles stretched Posterior deltoid Middle trapezius Rhomboids Levator scapula

A

HOW TO RESTRETCH: Photo B - Slide one heel further away - Tilt head to opposite shoulder - Repeat on opposite leg

B

Major muscles stretched Rhomboids Middle trapezius

Internal Shoulder Rotators • Standard: Any • Spring Tension: Medium to Heavy • Muscle Emphasis: Teres major, subscapularis, anterior deltoid, clavicular portion of pectoralis major

A

A. How to stretch Sit on carriage in front of box.

Bend elbows to 90 degrees.

Keep upper arms close to body.

Allow carriage to slide in to find stretch in shoulders.

Use feet to control carriage movement.

B

A. How to contract Press hands into straps in clapping motion.

B. How to restretch Slide carriage further in.

Control movement with legs.

C

C. Variations Carefully turn head and body away from tighter side.

59 Partner Internal Rotators HOW TO STRETCH: Photo A - Bend arm to 90° - Fix elbow in towards side of body and draw hand backwards HOW TO CONTRACT: Photo A - Press hand forward towards front of body

A

HOW TO RESTRETCH: Photo B - Take hand backwards and keep elbow stationary

B

Major muscles stretched Teres major Subscapularis

54 Foam Roller Pectoralis Stretch HOW TO STRETCH: Photo A - Lie on roller with elbow at head height - Partner to hold elbow onto floor as in Photo B - Roll chest away from partner

A

VARIATION: Photo D - To stretch different pectoralis major fibres, repeat entire sequence with arm being stretched positioned lower and higher in relation to head

D

HOW TO CONTRACT: Photo B - Press elbow up into partner

B

Major muscles stretched Pectorals

HOW TO RESTRETCH: Photo C - Roll chest and head further from partner

C

63 Forearm Flexors HOW TO STRETCH: Photo A - Kneel on floor and place palms onto floor - Fingers must point back towards knees - Lean bodyweight backwards

HOW TO CONTRACT: Photo D - Press both hands into floor

D

A

VARIATIONS: Photos B and C - Lean weight above each finger in turn

HOW TO RESTRETCH: Photo E - Lean backwards and repeat variations

E

B

C

Major muscles stretched Forearm flexors