Here is the upperbody stretch that I use with my players.
1. With your thumbs down, pull your arms behind you. When you find a good stretch, hold it for 12 seconds. Then roll the arms over the top.
2. Tricep Stretch - The person being stretched should have their elbow pointing up and bend the arm so that their hand is right behind their shoulder. Their partner will stand in front and hold their elbow in place, while you push with enough force to feel a stretch in the tricep area (Tricep - the muscle on the back of your arm). Hold this for 12 seconds.
3. Internal / External Rotation - Have your arm in an "L" position, with your elbow at shoulder height. Keep your arm lined up with your body for these two stretches. First, keep your elbow lined up with your body, at shoulder height pull back on your wrist. Find a good stretch and hold this for 8 seconds. After 8 seconds, have the person being stretched lean foward until they find a good stretch, hold this for 8 seconds. Then reverse the arm so that it is still in an "L" position, with the elbow at should height, but now the hand is below the elbow. Then hold the elbow in place and push the hand backwards until you find a stretch. Hold this for 8 seconds. After 8 seconds, the person being stretched will lean backwards until they find a good stretch, hold this for 8 seconds.
4. Chest Stretch - Have your arm in an "L" position, with your fingers pointing up to the sky. Have your partner hold along your forearm as your turn away and find a good stretch for the chest and front of your shoulders. Hold this for 12 seconds.
5. Forearm Stretch - Keep your arm straight and pull it behind your body. Keep your arm at shoulder height, with your thumb facing up. Have your partner pull back on your fingertips as you turn away from the straight arm. Hold this stretch for 12 seconds. After that, turn your hand over so that your thumb is pointing down. Have your partner push in on the back of your hand. Hold this stretch for 12 seconds.
6. Bicep Stretch - Pull your arm behind your body. Keep your arm at shoulder height, with your thumb facing sideways. Have your partner hold your fist as you turn away for a good bicep stretch. Hold this stretch for 12 seconds.
7. Shoulder Stretch - Pull your arm across your body, taking your elbow to your opposite shoulder. Keep your arm straight and hold the stretch for 12 seconds.
(REPEAT ALL STRETCHES ON THE OTHER ARM)
Best wishes,
Kerry
Original Post