select to toggle flexibility/strength training
Continuously activate the outer 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 outer backside of your arms while remaining in position two. Stay active to protect yourself from overstretching and injury.
Target Area
Outer Back Arms, Shoulders, Neck
Teres major, posterior deltoid, upper trapezius
Getting Into Position
Get onto the ground on hands and knees. Bring one arm across your body, turn your hand up, and place your hand on the ground. Place your other hand on top of this hand.
Flexibility Training
Eccentric Stretch
Begin in position one and activate the outer backside of your arms by naturally resisting and generating tension while moving into position two.
Start with your torso lifted off the ground while leaving your hand anchored to the ground. Contract the muscles on the back side of your arm and shoulder by pushing your hand down into the ground. Use your other hand to anchor this hand to the ground while you lean away from that hand bringing your toso down to the ground.
Isometric Stretch
Continue to activate the outer backside of your arms while remaining in position two.
Strength Training
Concentric Strength
Begin in position two and activate the outer backside of your arms by contracting the target muscles as you move into position one.
Start with your torso down toward the ground. Contract the muscles on the back of your arm and shoulder by pushing your hand down into the ground as you bring your torso up and away from the ground.
Isometric Strength
Continue to activate the outer backside of your arms while remaining in position one.