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Top 3 back active stretching ACTIVE STRETCHING Active stretching involves the engagement of the muscle group that is in opposition to the muscle group that you are stretching using internal forces. HOW TO DO ACTIVE STRETCHING They are done by actively holding a position that engages a muscle group while stretching the opposing muscles using internal forces. ACTIVE STRETCHING KEYNOTE:- 1. Slightly uncomfortable but never painful. 2. Do Self Stretching 3. Duration of Stretch hold:- 10 to 15 Seconds BENEFITS OF ACTIVE STRETCHING 1.Realises Tension 2.Improve Muscle Extensibility 3.Relaxes Your Body 4.Injury Free Activity 5.Prepares your body for the next workout Top 3 Best BACK ACTIVE STRETCHING #1 Back Active Stretching:- Hand Criss-Cross Step 1:- Take Position Stance- Shoulder width apart Back- Straight Chest- Up Step 2:- Start PointRaise your both hand at 90 degrees and criss-cross them without touching each other. Step 3:- End PointEngage(contract) your chest muscle group and feel the stretch on your back. Step 4:- Hold your breath for 10-15 seconds during stretching to facilitate the stretch of muscle fibers. Step 5:- Establish mind and muscle connection by focusing only on the muscle fibers of the back muscles. Step 6:- Exhale & Relax. Keynote 1. Make sure both hands do not touch each other. 2. Switch Hands. #2 Back Active Stretching:- Overhead Hand Side Bend Step 1:- Take Position Stance- Shoulder width apart Back- Straight Chest- Up Step 2:- Start PointRaise your one hand at 180 degrees and let the other hand hang free. Step 3:- End PointBend on the side of your freely hanging hand and feel the stretch on your latissimus dorsi muscle of the back. Step 4:- Hold your breath for 10-15 seconds during stretching to facilitate the stretch of muscle fibers. Step 5:- Establish mind and muscle connection by focusing only on the muscle fibers of the back muscles. Step 6:- Exhale & Relax. Keynote 1. Switch Side. #3 Back Active Stretching:- Thoracic Hinge Stretch Step 1:- Take Position Stance- Shoulder width apart Back- Straight Chest- Up Step 2:- Start PointHinge your thoracic Vertebrae region and place your hand in front of your body. Step 3:- End PointEngage (contract) your chest muscle group and feel the stretch on your upper back. Step 4:- Hold your breath for 10-15 seconds during stretching to facilitate the stretch of muscle fibers. Step 5:- Establish mind and muscle connection by focusing only on the muscle fibers of the back muscles. Step 6:- Exhale & Relax. Keynote 1. Make sure both hands do not touch each other. 2. Hold the position for 10-15 seconds. =========================================================== What all you need to become, great in fitness, is listed here:- Advanced Fat Loss Program:- https://imojo.in/physiqueengineerfatloss Advanced ABS Building Program:- https://imojo.in/3jp58no Advanced Weight Gain Program:- - MEN:- https://imojo.in/28qat4t - WOMEN:- https://imojo.in/2dowum7 Fitness Motivation:- https://imojo.in/3nm4m4 Muscle Pump:- https://imojo.in/w3q0wb Testosterone: Beat the Beast:- https://imojo.in/5h820g Immunity-Boosting Diet:- https://imojo.in/x9kggz Diabetes Controlling Diet:- https://imojo.in/DiabetesDiet Thyroid Diet:- https://imojo.in/thyroiddiet Fitness Course Video Playlist links:- https://imojo.in/3fw7s3y PCOD/PCOS Curing Program:- https://imojo.in/PCODcuringprogram ============================================================ About JAI SINGH - Gold-Medalist IITian - Founder, Physique Engineer - Specialized Nutritionist - Advanced Personal Trainer - Female Fitness Trainer - Special Population Trainer - Motivational speaker - Author ============================================================ OFFICIAL LINKS Website:- https://www.physiqueengineer.net Email:- [email protected]
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