These cool down stretches are made up of targeted static stretches that will help you avoid being overly sore in your shoulders, chest, arms and upper back. They will also work to increase your flexibility for pull ups.
Do these after your workout or on a rest or active rest day.
Hold each stretch for 30-45 seconds, 2-3 rounds:
- Arm Across the Chest Stretch
- Basic Chest Stretch
- Shoulder Wall Stretch
- Door Handle Stretch
- Downward Dog at the Wall
Arm Across the Chest Stretch
How to do it: You can do this stretch standing or sitting. Simply cross one arm across the chest and press the elbow towards the body with the other hand.
Basic Chest Stretch
How to do it: Stand up tall, lift your chest up, then clasp your hands behind your back and raise your arms as far as possible, keeping your elbows straight. Try not to shrug your shoulders as you feel the stretch.
Shoulder Wall Stretch
How to do it: Stand in front of the wall with your hands straight on the wall above you. Lean against the wall as you arch your back and stick your butt out. You should start to feel a stretch in your shoulders right away. The more you arch, the greater the stretch.
Door Handle Stretch
How to do it: Grab a door handle, countertop, or something similar that won’t move when pulling on it. Stand in front of it and hold it firmly with your both hands as you pull back slightly. Let the butt drop, extend the arms and feel the stretch through all the back. The closer your feet are to the door, the deeper the stretch will be.
Downward Dog at the Wall
How to do it: Stand about three feet from the wall, facing it. Place your hands on the wall at about shoulder height, then press the fingers and palms against the wall and feel the stretch through your shoulders and back.