By: Kate Zanoni, LPTA
It’s time for another ‘Do Anywhere Workout’ from Loudoun Sports Therapy Center. We know that when vacations, family reunions and camps fill summer schedules, it’s tough to find time for your own fitness. These workouts are quick and can be performed anywhere with minimal or no equipment. Kate Zanoni is taking you through a stretching strap workout for the upper body this week.
Keep in mind, you don’t need a fancy stretching strap. Some other things that will suffice are:
- belt
- dog leash
- scarf
- towel
Be sure to hold each stretch for at least 20 seconds and repeat it 3 times. This will ensure that you are getting good tissue extensibility in your muscles so they don’t snap back like a rubber band.
Stretch #1 – Shoulder Stretch – External Rotators
This will stretch your left shoulder. Grab one end of your stretching strap with your right hand and hold it like you would a back pack in front of you. With your left hand, reach behind your back like you were trying to scratch the middle of your back and grab the other end of the stretching strap. Gently, pull down with your right hand so that you are slowly bringing your right hand up to help get a good stretch in your left shoulder as shown in the picture.
If you do not have a lot of range of motion in your shoulder, your left hand and arm might be further down your back, closer to your bottom which is fine as long as you are feeling a good stretch. The motion that this brings you into is called internal rotation. Even though you are increasing your internal range of motion rotation you are actually stretching your external rotators.
Stretch 2 – Shoulder Stretch – Internal Rotators
Reverse the strap so that you are holding it behind your back with your right hand. Gently pulling down with the right hand and pull your left hand down your back just enough so you feel a good stretch. Hold for 20 seconds and repeat 3 times. This increases your external range of motion but you are stretching your internal rotators.
Repeat both these stretches on the other side so you are also stretching out your right shoulder. These are very important stretches to help with tightness in your shoulders.
Stretch #3 – Tricep Stretch
To stretch your left tricep muscle, hold the strap behind you back with your right hand and hold the other end with your left hand over your head just like you did for stretch #2. Gently pull your left hand straight down your back with your right hand. You will feel the stretch in your left tricep. Your tricep muscle is located on the back of you arm – opposite your bicep.
Hold each of these stretches for at least 20 seconds and perform on both sides three times. If you have any questions about these stretches or want to learn more about how physical therapy can help you, call our office today at 703-450-4300 and schedule a one-on-one evaluation and start your journey to pain-free living.
