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Arms Over Head

A static stretch for the triceps muscles, side abdominals, and latissimus dorsi, or lats

Tags: middle school, stretches & strength, static stretches

 

Instructions:

  1. Standing with feet shoulder-width or a little farther apart, raise both arms over head and interlace the fingers.
  2. Reach for the sky and hold for 10 seconds.
  3. Lower the right arm to the side and use the left arm to reach up and over the head toward the right.
  4. Allow the torso to stretch along with the outstretched arm; the arm should lead the motion, reaching up and over as far as it comfortably can.
  5. Repeat on the other side.

Performance Points:

  • When the arm reaches up and over, the spine should stay long, without collapsing to the side.
  • Extend the arm for a good stretch.
  • Let the free hand hang down at the side, not on the hip.
  • Avoid twisting or leaning forward or backward.
  • Make sure both feet are planted flat on the ground directly under the knees and hips; the hips should not push out to either side.

Training Specifics:

Duration / Reps: Hold each part of the stretch – the upward reach and the sideways extension – for 10 seconds

When: During the post-workout, cool-down routine

Benefits:

Releases tension and increases flexibility in the triceps muscles, side abdominals, and latissimus dorsi

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