Stretching the extensors
Assume the correct standing posture.
Stretch your right arm forwards, no higher than your chest, or rather a little lower. Keep your elbow straightened and don’t raise your shoulder. Bend your right wrist, so the fingers point to the floor and the palm points towards your body. Grasp your right arm with your left hand and draw it slightly towards your body while exhaling.
Repeat the stretch 2 times on each side.
Stretching the flexors
Assume the correct standing posture.
Stretch your right arm forwards, no higher than your chest, or rather a little lower. Keep your elbow straightened and don’t raise your shoulder. Bend your right wrist, so the fingers point to the floor and the palm points away from your body. The cubital fossa is pointed upwards. Grasp your right arm including your right thumb with your left hand and draw it slightly towards your body while exhaling.
Repeat the stretch 2 times on each side.
Triceps
Assume the correct standing posture.
Bend your right elbow and place the arm behind your head. The edge of the hand with the little finger is turned towards the body. Grasp your right elbow with your left hand. The head is in alignment with the body and pushes slightly against the arms. While exhaling, slightly push with your left arm behind your head and downwards.
Hold the stretching position for 10-15 seconds.
Repeat the stretch 2 times on each side.
Stretching the shoulders and the shoulder blade area
Assume the correct standing posture.
Stretch your right arm forwards in front of your body with the palm up. Pull both shoulders downwards, especially focus on the right one and prevent it from getting raised up towards the ear. Grasp your right elbow with your left hand and pull it away from yourself while exhaling. Doing so, turn your head to the right, as if you wanted to look behind your right shoulder.
Repeat the stretch 2 times on each side.
Pectoral muscle and anterior shoulder
Stand next to something solid, ideally a doorframe. Assume the correct standing posture, but put your right foot slightly forwards, keeping the pelvis still straight. Bend your right elbow and brace the forearm against the doorframe, keeping the arm above the shoulder level. Pull your shoulders downwards from your ears. Then slightly push your forearm against the doorframe and move your weight forwards a little, as if you wanted to step forwards. Make sure not to rotate your pelvis.
Hold the stretching position for 20 seconds. Then do the exercise on the other side.
Middle fibres
The only change is in the position of the arm; the elbow is level with the shoulders.
Upper fibres
The only change is in the position of the arm; the elbow is under the shoulder level.
