Down Dog at the Wall / Поза собаки у стене или шведской стенки

Benefit: Stretches the pectoral muscles and chest. Increases overhead range of motion without putting weight on the shoulders. “Downward dog“ at the wall, shoulder stretches, upper body stretches, Facing a wall, step your feet back until you have to lean forward in order to touch the wall. Make sure your feet are hips width distance apart with the second toes turned forward. Lean forward to place your hands flat on the wall, shoulder height. The hands should be as wide as the width of your outer shoulders. Keeping the hands shoulder height with the fingers spread wide, release the chest down between the biceps as much as possible. Hold for 2-5 minutes or as long as tolerable. Modifications: Bend the knees as much as you need. Turn the hands out slightly if shoulders are very tight. You may take the hands wider than shoulder width if you have severe limitations. ——————————————— Преимущество: растягивает грудные мышцы и «раскрывает» грудь. Увеличивает диапазон движения в положении оверхед, не подвергая излишн