Shoulders, back and neck stretching

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After warming up and at the end of a session, these stretching exercises will do a world of good to your back, neck and shoulder muscles. You can even do them on a daily basis, to eliminate tension due to stress!

After warming up or at the end of a session, it is recommended that you take some time to stretch your muscles. Here are a few stretching exercises to take care of your back, neck and shoulder muscles.

If you power-walk while paying attention to the movement of your arms, you can put a lot of strain on your back, neck and shoulder muscles. In an article on the correct posture to adopt, we will also discuss potential pain felt in these muscles that you no longer used or used very little before taking up or resuming power-walking.

These stretching exercises will do a world of good in eliminating tension. They are to be carried out during and after your power-walking session, while breathing deeply. You can even do them on a daily basis, to eliminate tension due to stress!

SHOULDER STRETCHING

To perform this stretching exercise: cross your right arm in front of you, at shoulder height. Take your elbow with your left hand. While pulling to the left, across your chest, breathe deeply.

Hold the stretch for 15 seconds. Repeat twice for each shoulder.

Be careful to not pull too hard, and to carry out the movement smoothly.

BACK STRETCHING

Having a flexible back is just as important for painlessly carrying out each movement for power-walking, as well as for your everyday health.

Exercise 1:

With crossed feet, raise your arms above your head whilst interlocking your fingers. With the palms of your hands facing the sky, tilt your chest to the right for 30 seconds and breathe deeply. 

Slowly bring your chest and hands back to the centre, aligned with your legs, and stretch the other side, for 30 seconds. 

Exercise 2:

The following exercise consists of 3 phases, punctuated by your breathing, and requires you to lean against a tree or a bench. 

First of all, with your feet together, raise your arms as high as possible while breathing in. You will feel your spinal column stretch out as you extend your arms. 

While breathing out, slowly come down to place your hands against a tree or on a bench, and if possible continue to come down in such a way that your back is aligned with the ground. 

Finish breathing out whilst letting your arms fall smoothly towards the ground. Hold this position for a few seconds, then slowly come back up to return to your initial position, with your arms parallel to your body.

Repeat several times until you feel completely relaxed. 

NECK STRETCHING

With your feet shoulder-width apart, and your back straight: place your left arm on your back and grasp this arm by the wrist with your right hand. Slowly pull towards the right, so that you are stretched, and hold the position for 15 seconds whilst continuing to breathe through the stomach.

For a stronger stretch, without hurting yourself, you can tilt your head to the right, still for 15 seconds.

Repeat the stretch 2 to 3 times for each side!

 

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