select to toggle flexibility/strength training
Continuously activate the backside of your arms while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Continue to activate the backside of your arms while remaining in position two. Stay active to protect yourself from overstretching and injury.
Target Area
Back Arms, Shoulders, Spine
Infraspinatus, supraspinatus, teres minor, trapezius
Getting Into Position
From a standing, seated, or kneeling position, raise both arms above your head and clasp your hands together.
Flexibility Training
Eccentric Stretch
Begin in position one and activate the backside of your arms by naturally resisting and generating tension while moving into position two.
Continuously contract the muscles on the outside back of your arms and shoulders by pushing your elbows back and out to the side. Push your hands together and bring your elbows in toward each other to elongate and stretch the muscles along the back side of your upper body.
Isometric Stretch
Continue to activate the backside of your arms while remaining in position two.
Strength Training
Concentric Strength
Begin in position two and activate the backside of your arms by contracting the target muscles as you move into position one.
Start with both elbows together. Continuously contract the muscles in the back of your shoulders as you bring your elbows out to the side away from your midline to strength train.
Isometric Strength
Continue to activate the backside of your arms while remaining in position one.