1. First the Form
To get started with the laced hand stretch, first stand up straight and tall with your hands at your sides. Make your body as long as you can, stretching it towards the ceiling. Your feet should be hip-width apart. Keep your knees slightly bent throughout the exercise. Push your chest up and out, and pull your hands behind your back. Connect your hands, lacing your fingers together.
2. Slow and Steady
After getting in the starting position, take a deep breath. Bend your body at your hips, and lean down forwards. Pull your arms up and away from your body behind your back. Keep your head down. Bend as far down as you can comfortably go. Stop stretching if there is any pain. When you're done with the stretch, relax your arms, straighten yourself up to standing, and then unclasp your fingers. Remember to go slowly, as sudden movements can cause problems.
3. Recess for Your Muscles
It's not necessary to hold the stretch a very long time. You can feel a benefit if you hold it for five to 10 breaths (in and out). The breaths should be long and even, and last at least one to two counts each. Don't rush the stretch, though. Think of it as a way to help your body function at its optimal level. Stretching gives your muscles a much needed break!
4. Tips and Tricks
There are a few ways to make the laced-hand stretch even better. Make sure to completely relax your body in order to get the maximum benefit. Take deep, even breaths in order to get a deeper stretch. Never bounce or jerk while stretching, as this causes injury. Don't force your muscles too far, just focus on relaxing and making your muscles feel good.
5. Total Body Benefits
The laced-hand stretch is a great addition to a stretching routine. It is a great upper back stretch, which is a body part often neglected when stretching. It also stretches the upper arms and the chest muscles. Stretching your muscles reduces tightness and enhances flexibility. This allows you to better perform at whatever athletic activity you do. The other great benefit of the laced hand stretch is its relaxing capability. If you find a quiet place to stretch, it is extremely calming and enjoyable, much like meditation.
