The Fat Burn Revolution (19 page)
Read The Fat Burn Revolution Online
Authors: Julia Buckley
cross shoulder stretch
Make every workout count
Believe that you can and will achieve the body you want, but only through consistent effort.
target area
shoulders & backs of arms
This one is for the back of the arms as well as the shoulder muscles. This is an area where a lot of people hold tension and it can get very stiff and
tight as a result. This stretch will help you to release that tension as well as minimising post-exercise muscle stiffness.
1
Stand up straight with your feet hip-width apart and your arms resting at your sides. Bend one arm to 90 degrees and raise it across your body
at chest level.
2
Use your free arm to press the lifted arm in towards you, until you feel a mild stretch. You should feel the stretch mainly in the back of the
shoulder. Maintain this position for 30 seconds. Switch arms and repeat.
3
Repeat again on the first arm, but this time keep the arm straight. Now you should feel the stretch more in the upper arm. Again, hold for 30
seconds per arm.
TIPS
Do not force the stretch, only press the lifted arm to the point where you feel the stretch
Breathe deeply and try to relax the muscles of the shoulders and arms as you press
Release the arm gently as you come out of the stretch
Keep your back straight and your head up
wall pec stretch
Exercise is nature’s happy pill
target area
chest, shoulders & upper arms
This is a great stretch for the chest and shoulders, if you get a lot of tightness in those areas you’re in for a treat – this is going to
feel good!
1
Stand facing a wall. Extend your arm and place your right hand on the wall at shoulder level, with your fingers pointing out to the right.
2
Keeping your palm in place, turn your body away from the wall gently until you feel a slight stretch in your outer chest and shoulder muscles.
Hold this position for 30 seconds.
3
Switch to the left side and repeat.
TIPS
Make sure your palm is flat against the wall.
Do not force the stretch – it may feel a little uncomfortable, but should never be painful
This is a static stretch so hold the position still
Your back should be straight, head upright
butterfly stretch
Mornings are a great time to exercise – that way you get to feel smug all day!