Clasp hands behind back Palms facing in Push hands toward sky
Raise arms over head Clasp forearms Bend to one side
Side Arm Stretch
Trunk Twist
Raise arms over head Clasp hands, palms up Push hands toward sky (athletes unable to clasp their hands can still get a good stretch by pushing their hands to the sky)
Stand with back to wall Turn, reach palms to wall
Triceps Stretch
Shoulder Triceps Stretch
Raise both arms overhead Bend right arm, bring hand to back Grasp elbow of bent arm and pull gently toward the middle of the back Repeat with other arm
Take elbow into hand Pull to opposite shoulder Arm may be straight or bent
Shoulder Triceps Stretch with Neck Twist
Take elbow into hand Pull to opposite shoulder Turn head in the opposite direction of the pull Arm may be straight or bent
Teaching correction: the athlete above is turning her head in the wrong direction. To get the maximum benefit of the stretch, make sure that the head is turned toward shoulder being stretched, or in the direction opposite the pull.
Chest Stretch
Clasp hands behind head. Push elbows back Keep the back straight and tall Don't pull forward on head
This is a simple stretch that the athlete may not feel strongly when stretching. However, it opens up the chest and inner shoulder areas, preparing the chest and arms for the workout.
