Pec major static stretch - daily routine 1
ASMR: Posterior Shoulder 1
Place ball behind armpit and lie on your side
ASMR: Posterior Shoulder 1.3 flex elbow and rotate 3 times
activate rotator cuff muscles
pec major 3 - go into it a little into the passive range
and slight extension of wrists flairing fingers hold perform slow 360 breaths - expand ribcage in all directions - 3-4 360 breaths then come off slowly, shake it off gets a little stretch on medial nerves (not too much)
pec major 2 - actively go into horizontal shoulder extension and
find that active range on the wall
Lat stretch
grab door hinge - slightly move hips away from side that you are stretching slow 360 breaths 3-4 slow breaths on each side. (shut superficial muscles off - which jump in to compensate so that the correct muscles can do what they were designed to do
Triceps
or with ball
Pec major stretch 1
pec sometimes is over recruited in alignement, tall, not hyper extension,
ASMR: Posterior Shoulder 1.1 sweep floor 3 times
weight on ball moving slowly keeping pressure on ball
ASMR: Posterior Shoulder 1.2 Protraction/Retraction 3 times
work through full range of motion