| Description: |
Chest stretch, both sides, seated, with partner
- Client can be in chair or on the floor. If using a chair, ensure the chair is very sturdy. Client laces fingers of hands behind head.
- Trainer positions self behind client to offer resistance to the isometric contraction of chest with arms coming over client’s arms (see picture). Trainer should be looking at client’s face with a mirror throughout movement. Ensure client does not rotate spine or engage in extensive lower back arch.
- Hold isometric contraction against trainer’s arms for 6 seconds.
- Client then contracts opposing muscles while relaxing chest, moving elbows back further, deepening the stretch slowly.
- Hold the stretch for 10-30 seconds depending on ability.
- Repeat until stretch is held for about 40 seconds.
- When engaging in partner PNF, communication about pain/discomfort it crucial. Pain should not be felt during this movement.
Chest self-stretch, both sides, in doorway
- Use the doorway or corner of the room so that both sides simultaneously and elbows are supported.
- Client lunges into stretch without rotating spine or experiencing lower back arch.
- Client holds isometric contraction against wall for 6 seconds.
- Contract opposing muscles, relax chest, move chest closer to wall or through doorway, deepen the stretch slowly.
- Hold the stretch for 10-30 seconds depending on ability.
- Repeat until stretch is held for about 40 seconds.
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