Number 1
This stretch should be felt just above the collarbone in that little triangle.

1. Stand with your lower back straight. Have your legs shoulder width apart, and your knees slightly bent.
2. Reach behind the back with your right arm and grab the left arm (which is down by the side) at or justabove the elbow.
3. Rotate the left arm back in the socket gently, making sure you're turning the arm at the shoulder joint and not the elbow.
4. Turn your head to the right looking over the shoulder, and then tilt the chin down toward the shoulder.
5. Hold this position for 60 seconds.
6. Repeat on other side.
   

Alternate Step 3 - If you can't reach your arm that way, just gently rotate the shoulder back in the socket without holding the arm. You'll know if you're doing the stretch right by where you feel it.



Number 2

1. Move your shoulders up toward your ear.
2. Roll them back, squeezing your shoulder blades together.
3. Let your shoulders drop, letting them stay back naturally.
   

Number 3
You'll feel this stretch in the chest, just below the collarbone, from the breastbone all the way to the shoulder.

1. Place the palm of your hand again the wall, with your arm straight, and your hand about three inches above the shoulder.
2. Lean into the stretch, so your body is as perpendicular to the wall as possible while remaining comfortable.
3. Hold stretch for 60 seconds.
4. Repeat on other side.
   

You can also do neck and shoulder rolls to loosen up these areas and help them realign after the stretches.

Labels: Chapter 1 - Tonality

This entry was posted by Erick C. Vice, on Saturday, January 20, 2007. You can leave your response.