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Session 5

Chest Opener35 Sitting tall in a sturdy chair, keep your shoulders relaxed and away from your ears. Start with your arms stretched in front of you, palms together. Inhaling, slowly stretch your arms out to the sides, opening the chest with a “welcoming� breath. At the end of the stretch, squeeze your shoulder blades together, opening the chest even more. Slowly exhale and bring the hands back together in front of you, returning the palms together. A nice variation of this stretch is to stand next to a wall, with the wall to your left or right side (depending on which side you are stretching). Place your hand flat on the wall (at shoulder height) with your arm extended, with the fingers either pointing toward the ceiling or angled toward the back of the body. Sometimes, simply trying to keep your hand flat against the wall is a great stretch. If you do not feel a stretch with the arm straight and the hand flat against the wall, slowly turn your body away from the wall while keeping the hand flat on the wall. Hold this stretch for a few seconds, and lower the arm. Switch sides.

35

Chest opener [photograph]. National Institute on Aging at NIH. Retrieved from

http://www.nia.nih.gov/sites/default/files/nia_exercise_and_physical_activity.pdf

Session 5; Page 85

Profile for SAGE

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

SHE (Strong. Healthy. Energized.) Facilitator's Guide  

The SHE Facilitator Guide provides information on the Strong, Healthy, Energized (SHE), a facilitator-led, group-based health and fitness pr...

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