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3a.


4. “All Fours” Rotation/ Extension Exercise. GET INTO THE “ALL FOURS” PO-


SITION ON YOUR HANDS AND KNEES. HANDS SHOULD BE AS WIDE APART AS YOUR SHOULDERS AND KNEES SHOULD BE HIP WIDTH APART. FLEX YOUR ELBOW AND PLACE YOUR RIGHT HAND BEHIND YOUR HEAD. BRING YOUR RIGHT ELBOW DOWN TOWARDS YOUR LEFT ELBOW BY TWISTING TO THE LEFT. THEN RAISE YOUR RIGHT ELBOW TOWARDS THE CEILING BY TWISTING RIGHT AS FAR AS YOU COMFORTABLY CAN. REPEAT WITH YOUR LEFT ARM. PERFORM 10-15 REPETITIONS EACH SIDE.


4a.


3b.


3. Foam roller exercise for the latissimus dorsi (the lats). LIE ON YOUR SIDE WITH THE


FOAM ROLLER AT THE JUNCTION OF YOUR ARM AND TRUNK. ROLL UP AND DOWN AS FAR AS IS COMFORT- ABLE FOR 1 MINUTE ON EACH SIDE. STAY ON THE UPPER AND MIDDLE RIBS ONLY.


4b.


5a.


5. Thoracic spine rota- tion in lying. LIE ON YOUR LEFT SIDE WITH


YOUR HIPS FLEXED TO 90 DE- GREES, SHOULDERS FLEXED TO 90 DEGREES, ELBOWS EXTENDED AND ONE HAND ON TOP OF THE OTHER. ROTATE TO YOUR RIGHT TO TOUCH YOUR RIGHT ELBOW TO THE FLOOR AND THEN BACK TO TOUCH YOUR LEFT HAND. REPEAT 10-15 TIMES. REPEAT ON YOUR RIGHT SIDE.


5b.


Year in Review 2013 | USA Shooting News


45


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