Dynamic stretching is moving your joints and muscles in their full range of motion repetitively to increase tissue elasticity and body temperature. It also stimulates neural and muscle activity to better prepare you for the upcoming activity. Stretching your trapezius, which is a large, broad muscle in your upper and mid-back that extends from your spine to your shoulder blades, improves shoulder and spine mobility. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you perform dynamic stretching before your workout.
Active Back and Shoulder Stretch on Ball
Step 1
Kneel on both knees and put your hands on top of a stability with your palms facing up.
Step 2
Exhale and lower your torso toward the floor so that your spine is parallel to the floor. Push the ball away from you by extending your arms and stretching your tailbone toward your heels. Hold this position for two to three seconds.
Step 3
Raise your body straight up to the starting position, and repeat this exercise for two to three sets of 10 to 12 reps.
Seated Lateral Overhead Reach
Step 1
Sit at the edge of a stool or chair with your feet on the floor, parallel to each other. Raise both arms to shoulder height at your sides, and bend your arms to about 90 degrees.
Step 2
Exhale and reach your left arm over your head, leaning your torso to your right. Hold this position for one second.
Step 3
Lean your torso to your left, and reach your right arm over your head. Perform two to three sets of 10 to 20 reps.
Posterior Fascia Stretch
Step 1
Stand with your feet about shoulder-width apart, and raise both arms over your head.
Step 2
Inhale and lean your torso back slightly to stretch your abs and the front part of your hip.
Step 3
Exhale and bend your torso forward to reach your toes with your hands. Hold this position for two to three deep breaths.
Step 4
Inhale slowly and roll your spine up to get your body back to the starting position. Repeat the exercise five to eight times.
Things You'll Need
- Stability ball
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
