{"id":142719,"date":"2016-09-14T12:14:02","date_gmt":"2016-09-14T12:14:02","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=142719"},"modified":"2016-09-14T12:14:02","modified_gmt":"2016-09-14T12:14:02","slug":"physiotherapist-cycling-stretching-arms","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2016\/09\/14\/physiotherapist-cycling-stretching-arms\/","title":{"rendered":"Physiotherapist on Cycling: STRETCHING \u2013 Arms"},"content":{"rendered":"

Today\u2019s stretching is recommended especially but not only to cyclists, who most often have shortened pectoral muscles, stiffened shoulders and strained forearm muscles. The following stretches are also suitable for people who work many hours a day in front of a computer or often sit in a car, as both have similar effects.<\/strong><\/p>\n

Stretching the extensors<\/strong><\/h3>\n

Assume the correct standing posture.<\/p>\n

Stretch your right arm forwards, no higher than your chest, or rather a little lower. Keep your elbow straightened and don\u2019t raise your shoulder. Bend your right wrist, so the fingers point to the floor and the palm points towards your body. Grasp your right arm with your left hand and draw it slightly towards your body while exhaling.<\/p>\n

\"1\"<\/p>\n

Repeat the stretch 2 times on each side.<\/p>\n

Stretching the flexors<\/strong><\/h3>\n

Assume the correct standing posture.<\/p>\n

Stretch your right arm forwards, no higher than your chest, or rather a little lower. Keep your elbow straightened and don\u2019t raise your shoulder. Bend your right wrist, so the fingers point to the floor and the palm points away from your body. The cubital fossa is pointed upwards. Grasp your right arm including your right thumb with your left hand and draw it slightly towards your body while exhaling.<\/p>\n

\"2\"<\/p>\n

Repeat the stretch 2 times on each side.<\/p>\n

Triceps<\/strong><\/h3>\n

Assume the correct standing posture.<\/p>\n

Bend your right elbow and place the arm behind your head. The edge of the hand with the little finger is turned towards the body. Grasp your right elbow with your left hand. The head is in alignment with the body and pushes slightly against the arms. While exhaling, slightly push with your left arm behind your head and downwards.<\/p>\n

\"3\"<\/p>\n

Hold the stretching position for 10-15 seconds.<\/p>\n

Repeat the stretch 2 times on each side.<\/p>\n

Stretching the shoulders and the shoulder blade area<\/strong><\/h3>\n

Assume the correct standing posture.<\/p>\n

Stretch your right arm forwards in front of your body with the palm up. Pull both shoulders downwards, especially focus on the right one and prevent it from getting raised up towards the ear. Grasp your right elbow with your left hand and pull it away from yourself while exhaling. Doing so, turn your head to the right, as if you wanted to look behind your right shoulder.<\/p>\n

\"4\"<\/p>\n

Repeat the stretch 2 times on each side.<\/p>\n

Pectoral muscle and anterior shoulder<\/strong><\/h3>\n

Stand next to something solid, ideally a doorframe. Assume the correct standing posture, but put your right foot slightly forwards, keeping the pelvis still straight. Bend your right elbow and brace the forearm against the doorframe, keeping the arm above the shoulder level. Pull your shoulders downwards from your ears. Then slightly push your forearm against the doorframe and move your weight forwards a little, as if you wanted to step forwards. Make sure not to rotate your pelvis.<\/p>\n

\"5a-2\"<\/p>\n

Hold the stretching position for 20 seconds. Then do the exercise on the other side.<\/p>\n

Middle fibres<\/p>\n

\"5b-2\"<\/p>\n

The only change is in the position of the arm; the elbow is level with the shoulders.<\/p>\n

Upper fibres<\/p>\n

\"5c\"<\/p>\n

The only change is in the position of the arm; the elbow is under the shoulder level.<\/p>\n","protected":false},"excerpt":{"rendered":"

Today\u2019s stretching is recommended especially but not only to cyclists, who most often have shortened pectoral muscles, stiffened shoulders and […]<\/p>\n","protected":false},"author":12,"featured_media":142727,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[409,498],"global-categories":[],"class_list":["post-142719","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-physiotherapist","tag-stretching"],"yoast_head":"\nPhysiotherapist on Cycling: STRETCHING \u2013 Arms - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"Today\u2019s stretching is recommended especially but not only to cyclists, who most often have shortened pectoral muscles, stiffened shoulders and strained\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/wide\/2016\/09\/14\/physiotherapist-cycling-stretching-arms\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Physiotherapist on Cycling: STRETCHING \u2013 Arms\" \/>\n<meta property=\"og:description\" content=\"Today\u2019s stretching is recommended especially but not only to cyclists, who most often have shortened pectoral muscles, stiffened shoulders and strained\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/wide\/2016\/09\/14\/physiotherapist-cycling-stretching-arms\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-14T12:14:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2016\/09\/242442_442244.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tereza Gasperotti\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/wide\/2016\/09\/14\/physiotherapist-cycling-stretching-arms\/\",\"url\":\"https:\/\/www.welovecycling.com\/wide\/2016\/09\/14\/physiotherapist-cycling-stretching-arms\/\",\"name\":\"Physiotherapist on Cycling: STRETCHING \u2013 Arms - 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