Cervical-dorsal stretches

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Dorsal-lumbar exercises Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Dorsal stretch  Forward flexion of neck Lateral tilting of neck Lateral rotation of nec  Rotation of arms Rocking of arms Bilateral retroversion of arms Trunk rotation with one arm Trunk rotation with both arms Ischio-tibial stretches

Bilateral retroversion of arms

Sit down and let your arms hang loose, looking forward with your back straight but not supported. From this position, raise both arms sideways, at shoulder height, elbows slightly bent and palms of your hands facing down. Make three short, but energetic, movements taking both arms backward - as it you wished both elbows to meet behind your back. Raise your hands slightly over your shoulders and repeat the movements.

Turn your hands so that your palms are facing forward and repeat the movements - three times at shoulder height, or slightly below, and three times a little higher -. Repeat the movements until the series is completed.