Lat Stretch

1. NADINE PLOTNIKOFF’S SHOULDER PHYSIO EXERCISES 2007 NADINE PLOTNIKOFF’S SHOULDER PHYSIO EXERCISES 2007: Lat Stretch Keep abs tight and low back flattened against the ground. With elbows straight, you should be able to touch straight arms fully overhead. If you can't do this, you should introduce this stretch on a regular basis, holding for at least 30 seconds each time.  Try to spend a couple of minutes on this, whether at the pool or at home, several days per week. Pec Stretch Back of Shoulder Stretch If unable to touch your hands back to the ground in this position, introduce this stretch on a regular basis.  Hold your stretches for at least 30 seconds and spend a couple of minutes on this several days per week. Although either of these 2 may feel "awkward", they are important to do. Hold these stretches for 15-20 seconds and try to spend a couple of minutes on them several days per week. If done correctly, you should feel a stretching sensation at the back and top of the bottom shoulder.  Please do not do if you are feeling pain or are feeling pressure at the front of the bottom shoulder Page 1

2. NADINE PLOTNIKOFF’S SHOULDER PHYSIO EXERCISES 2007 Upper Back Arches Trunk Twisters Upper back arches over a 1/2 foam roll or a Physioball are also very helpful for keeping your upper back flexible and keeping your shoulders healthy.  You can either hold these stretches for 30 - 60 seconds at a time or you can do quick, repetitive stretches just before your workouts or at home. Your choice. Trunk twisters are important for keeping your upper back flexible.  Doing 10 quick  twists in each direction would be a good idea just before jumping in the water or at home when you have some free time. Shoulder Blade Squeezes Shoulder blade squeezes are important for keeping your shoulders healthy. Several times a week, doing 30 repetitions of each of these 3 shoulder blade strengthening drills, with or without light weights in your hands, would be ideal. Page 2