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This routine of static stretches should be performed at home without rushing and distractions.
Remember to do it slowly, increase the stretch gradually without bouncing and causing pain, and breathe relaxed.
If you experience any discomfort or pain while performing these exercises, stop immediately and consult with a professional.
If you experience any discomfort or pain while performing these exercises, stop immediately and consult with a professional.
Shoulders
Shoulders
Deltoid Stretch
Deltoid Stretch
Initial Position: Stand with your feet shoulder-width apart and relax your arms at your sides.
Movement: Bring your right arm across your chest, using your left hand to hold your right elbow in place. Keep your elbow close to your body, and gently pull your right arm closer to your chest until you feel a stretch in your deltoid muscle.
Hold: for 20-30 seconds and then repeat with your left arm.
Repetitions: 3 sets on each shoulder.
Video of deltoid static stretch.
Elbows
Elbows
Triceps
Triceps
Initial Position: Stand with your feet shoulder-width apart and relax your arms at your sides.
Movement: Raise your right arm straight up above your head and bend your elbow, so your right-hand drops behind your head. Use your left hand to gently press down on your right elbow until you feel a stretch in your triceps muscle.
Hold: for 20-30 seconds and then repeat with your left arm.
Repetitions: 3 sets on each arm.
Video of triceps static stretch.
Biceps
Biceps
Initial Position: Stand next to a table and place your right hand with your palm facing down on the table.
Movement: Step your right foot back a little, and lean your body forward, keeping your right arm straight and your shoulder relaxed until you feel a stretch in your biceps muscle.
Hold: for 20-30 seconds and then repeat with your left arm.
Repetitions: 3 sets on each arm
Video of biceps static stretch.
Wrists and Fingers
Wrists and Fingers
Hand to the Front
Hand to the Front
Initial Position: Extend your right arm straight out in front of you with your palm facing up.
Movement: Use your left hand to gently pull your right fingers back towards the back of your hand, until you feel a stretch in your forearm muscles.
Hold: for 20-30 seconds and then repeat with your left arm.
Repetitions: 3 sets on each forearm.
Video of hand-to-front static stretch.: From the beginning until minute 0:38
Hand to the Back
Hand to the Back
Initial Position: Extend your right arm straight out in front of you with your palm facing down.
Movement: Use your left hand to gently pull your right fingers back towards the back of your hand, until you feel a stretch in your forearm muscles.
Hold: for 20-30 seconds and then repeat with your left arm.
Repetitions: 3 sets on each forearm.
Video of hand-to-back static stretch.: From minute 0:39 until the end.
Knowledge Check #3
Knowledge Check #3
Complete the Knowledge Check # 3 below. This is an accumulative quiz of the Before, After, and Between games sections.
You can use your notes to complete the quiz, but you only have one opportunity to complete it. This is a requirement to continue with the training.
Congratulations!
Congratulations!
You have completed the second section of your training.
You have completed the second section of your training.
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