Seated Overhead Stretch

طريقة الأداء

1. 01Sit up straight on an exercise mat.
2. 02Touch the soles of your feet together with your feet six to eight inches in front of your hips.
3. 03Place one hand on the floor beside you and your other hand behind your head.
4. 04Lift your elbow to the ceiling as you incline your torso to the other side. Hold for 10 to 20 seconds, then switch sides.

نقاط الأداء الصحيح

• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.