1b.
2. Active Hamstring Stretch a.
b. c. d. e. f.
1c.
2a.
Lie on the fl oor with your right leg supported in a doorway. You should be close enough to feel a light stretch on the back of your right hamstrings (the back of your thigh).
Tighten your abdominal muscles (these will stay contracted for the full 10 repetitions).
Perform an isometric contraction of the right hamstrings by pressing your heel into the wall.
Raise your left leg until you feel a stretch on the back of your left ham strings.
Lower the left leg and press the entire leg into the fl oor to activate the ham strings.
You should feel a stretch in both hamstrings during the entire exercise.
g. Repeat this for a total of 10 repetitions while maintaining the abdominal and right hamstring contraction.
h. Repeat on the opposite side.
3. Upper Trap stretch with Lacrosse ball (not pictured) a. b. c.
d.
e. Repeat on the opposite side. f.
Lie on the fl oor and place the lacrosse ball under your right upper trapezius. Anchor your right arm by placing your hand under your right thigh.
Side bend your neck to the left until you feel a stretch in your upper trape zius.
Once you feel a stretch gently rock your neck into side bending left with small oscillations for 10-20 repetitions.
You should feel a stretch along upper trapezius. Stop if you feel any pinch ing in your neck on the side that you are fl exing towards.
4. Posterior shoulder stretch with lacrosse ball a.
b. c. d.
e. f.
Stand against a wall and place a lacrosse ball between the wall and the back of your left shoulder.
Lean into the ball with your body weight to stabilize. Flex your shoulder to 90 degrees.
Shift your body to the left so that the ball slides a few inches towards your spine. At the same time, pull your arm across your chest. Perform 10-20 repetitions.
You should feel a stretch along the back of your shoulder. 4b. July 2014 | USA Shooting News 57 4a.
2e.
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