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Technique:

  • Stand with your knees slightly bent.
  • Cross your arms and bend down to grab the back of your knees
  • Rise upwards slowly until you feel tension in your upper back and shoulders

 

Primary muscles: Trapezius. Rhomboids. Latissimus Dorsi.

Secondary muscles: Teres minor.

 

Injury where stretch may be useful: Dislocation. Subluxation. Acromioclavicular separation. Sternoclavicular separation. Impingement syndrome. Rotator cuff tendonitis. Shoulder bursitis. Frozen shoulder (adhesive capsulitis).

 

Note: Keep your shoulders parallel to the ground and avoid twisting or turning sideways.

 

 

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