select to toggle flexibility/strength training
Continuously activate the outside 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 outside of your arms while remaining in position two. Stay active to protect yourself from overstretching and injury.
Target Area
Outer Arms, Shoulders, Neck
Upper trapezius, lateral deltoid, supraspinatus
Getting Into Position
Get on to the ground near a wall. Turn your body sideways to the wall and get your hips as close to the wall as possible. Pivot on your back so that your legs go up the wall.
Flexibility Training
Eccentric Stretch
Begin in position one and activate the outside of your arms by naturally resisting and generating tension while moving into position two.
Start with your body elevated so that you are resting on your shoulders. Push both hands into your thighs and lift toward the ceiling to contract the muscles on the back side of your arm and shoulders. Keep pushing your hands into your thighs as your feet push into the wall to roll you down.
Isometric Stretch
Continue to activate the outside of your arms while remaining in position two.
Strength Training
Concentric Strength
Begin in position two and activate the outside of your arms by contracting the target muscles as you move into position one.
Start with your torso resting on the ground. Push your hands into your thighs and lift up to contract the muscles on the back of your arm and shoulders as you bring your body into a shoulder stand.
Isometric Strength
Continue to activate the outside of your arms while remaining in position one.