The bicep stretch is an amazing way to accelerate flexibility, range of motion, arm strength, and reduce your risk of injury. Exemplifying this stretch targets the biceps brachii (biceps), but is also beneficial for opening the chest and shoulder muscles relying on the variation.
Flexibility is one of the five components of physical fitness and is amazingly enhanced with a stretching program. This is a great reason to include the bicep stretch during an arm or upper body workout. Stretching not only complements the workout but also plays a great part of a well-rounded exercise program.
Arm workouts can include bicep curls where flexion and extension of the bicep muscle occurs. The muscle is centralized in the front of the upper arm and affects movement at the shoulder and elbow. In fact, the biceps muscles are the major mover when you flex at the elbow during the bicep curl. It also permits with flexing and abducting the shoulder, and supinating (turning) the forearm.
Because arm workouts place stress and tension on the biceps, embedding a bicep stretch can assist reduce muscle tightness and accelerate your range of motion. This will assist increase upper-body mobility and permit for more fluid motion. Improved posture is also indicated with varied bicep stretches as the chest and shoulder muscles are contained during the stretch.
The bicep stretch demands no equipment and can be exemplified at the gym or in the comfort of your own home. It’s a good way to complement your existing arm or upper body workout.
If you are unfamiliar with the bicep stretch and new to stretching, you may want to utilize enlisting the guidance of a qualified personal trainer.
Benefits bicep stretches
The bicep stretch locates the biceps brachii (biceps) but can also open the chest and shoulder muscles. This stretch, like all stretching, assists to relieve muscle tightness and tension caused by exercise stress or other daily activities.
The following advantages are great reasons you may want to consider adding the bicep stretch to your existing arm or upper body routine:
1. Increased flexibility
2. Improved range of motion
3. Improved muscle function
4. Decreased muscle tightness/tension
5. Enhancement posture
6. Relaxation and well-being
7. Reduced risk of injury
8. Improved strength
9. Improved athletic performance
The bicep stretch has many variations to pick from and simply added to your bicep workout. The following instructions will instruct you through the seated bicep stretch:
1. Sit on the floor/exercise mat with your head, neck, and spine in attachment. Prevent arching or rounding your back throughout the stretch.
3. Bend your knees and keep feet flat on the floor in front of your hips.
4. Position your palms on the floor behind you, fingers centralizing away from your body.
6. Amend your body weight evenly between your feet, butt, and arms.
7. Without moving your hands, breath out, and gently slide your butt forward toward your feet until you feel a stretch in your biceps (you will also feel a stretch in the shoulders/chest). Prevent bouncing or stretching to pain.
8. Grasp the stretch for about 30 seconds.
10. Return to begin position
12. Repeat for a conditioned amount of timed stretches.
The bicep stretch is a good complement to your biceps or upper body workout. However, even stretching can cause improper discomfort or injury if not exemplified correctly. Prevent the following common mistakes for safe and efficient stretching:
Arching/Rounding the Back
Arching or rounding your back towards improper posture during the exercise. This is simply remedied by keeping a tight core and your chest raised as your stretch. Concentrate on great body mechanics and spinal awareness to appropriately stretch the biceps.
Overstretching can enhance the risk of muscle injury. Exemplify the exercise by stretching to a point of tension, not pain. This will maximize your stretching advantage, reduce potential injury, and enhance a positive experience.
Bouncing During the Movement
The bicep stretch is not a ballistic (bouncing) stretch but a organized movement that contains a dynamic (held) stretch. It is suggested to avoid ballistic stretching because the muscles/tissues are more susceptible to injury. It’s also suggested ballistic stretching be exemplified under the supervision of a qualified sports specialist.
Modifications and Variations
The bicep stretch can be exemplified in a variety of ways to accommodate your fitness level and stretching preference.
Need a Modification?
If you’re new to exemplifying a bicep stretch, you may want to apply these simple variations as follows:
Alternate Seated Bicep Stretch: Exemplify the bicep stretch supporting your hands on a table behind you instead of seated on the floor. Walk your feet out slightly and squat about half-way down until you can feel the stretch in your biceps.
Standing Bicep Stretch: An essay version exemplified standing with your fingers interlaced behind your back, palms centralizing upward or downward. Raise your arms up behind you until you feel a stretch in the biceps. You will also feel a stretch in your chest and shoulders. Find the angle and hand placement that works perfect for you.
Wall Bicep Stretch: Stretch one bicep at a time with this simple version. Stand with your palm pressed against a wall and with a straight arm, slowly turn your body away from the wall until you feel a stretch in your arm, chest, and shoulder. Repeat on the other side. (This stretch can be exemplified at high, mid, and low points on the wall for an even greater flexibility challenge.)
Doorway Bicep Stretch: Similar to the wall bicep stretch but standing in a doorway. Hold the doorway at waist level and step forward with the leg on the same side, slight bend in the knee, and body weight moved forward until you feel a stretch in your arm and shoulder. Repeat on the other side.
Horizontal Arm Extensions: This easy version can be exemplified sitting or standing and extending your arms out to the side parallel to the floor. Turn your thumbs down, palms centralized behind you until you feel a stretch in your biceps. Grasp the stretch for about 30-seconds.
Up for a Challenge?
Once you have accumulated important arm strength, and are convenient with the bicep stretches above, you can add these advanced variations to enhance the challenge of the stretch:
Overhead Grasping Bicep Bar Stretch: This version of bicep stretch demands a stable overhead bar to grasp onto. Reach both hands overhead, grip the bar with elbows expanded, and lean your body weight forward until you feel a stretch in your biceps.
Overhead Hanging Bicep Stretch: A challenging bicep stretch utilizing suspended body weight to stretch the biceps. Lift your arms overhead, hold a stable bar with elbows expanded, and free hang without feet touching the ground. Maintain your core connected to prevent swinging to stretch the biceps.
Overhead Hanging Single Arm Bicep Stretch: A more advanced version of the hanging bicep stretch, except you are free hanging from a steady bar one arm at a time. Hold a stable overhead bar with one hand and keep a tight core to prevent swinging during this stretch.
Safety and Precautions
The following tips will assist us perform the bicep stretch appropriately and reduce the risk of injury:
1. Exemplify a 3 to 5-minute aerobic warm up to increase blood flow to the muscles before stretching. This will lower your risk of injury and maximize your flexibility during the stretch. Or include bicep stretches after your upper-body workout when your muscles are ready and steady to go.
2. Prevent arching or rounding the back in order to keep great body mechanics during the stretch.
3. Stretch to a point of tension not pain utilizing keen body awareness. You will feel a gentle pulling enjoyment on the muscle considered normal. Feeling pain is an indicator that you are pushing the stretch too far.
3. Prevent bouncing (ballistic movement) during the stretch to prevent injury to the muscle.
4. Don’t grasp your breath. Maintain steady, rested breathing during the stretch to feed much needed oxygenated blood to the muscles.
5. Prevent locking your elbows while the arms are expanded.
6. If you experience pain or discomfort that doesn’t feel right during the bicep stretch, stop the exercise.
BICEPS TENDON INJURY EXERCISES
You may do these exercises right away. If any exercise enhances your pain, stop performing it. Prevent overhead raising while your tendon is healing.
1. Active elbow flexion and extension: Gently bring the palm of the hand on your injured side up toward your shoulder, bending your elbow as long as you can. Then straighten your elbow as long as you can. Repeat 15 times. Perform 2 sets of 15.
2. Biceps stretch: Stand facing a wall (about 6 inches, or 15 centimeters, away from the wall). Lift your injured arm out to your side and position the thumb side of your hand against the wall (palm down). Maintain your arm straight. Rotate your body in the opposite direction of the lifted arm until you feel a stretch in your biceps. Grasp 15 seconds. Repeat 3 times.
3. Biceps curl: Stand and grasp a 5- to 8-pound weight in your hand. If you do not have a weight, utilize a soup can or hammer. Lower your elbow and fix your hand (palm up) toward your shoulder. Grasp 5 seconds. Gently straighten your arm and return to your beginning placement. Perform 2 sets of 8 to 12.
4. Single-arm shoulder flexion: Stand with your injured arm hanging down at your side. Maintain your arm straight, bring your arm forward and up toward the ceiling. Grasp this placement for 5 seconds. Perform 2 sets of 8 to 12. As this exercise becomes easier, add a weight.
5. Resisted shoulder internal rotation: Stand sideways next to a door with your injured arm closest to the door. Tie a knot at the extreme end of the tubing and close the knot in the door at waist level. Grasp the other end of the tubing with the hand of your injured arm. Lower the elbow of your injured arm 90 degrees. Maintaining your elbow in at your side, rotate your forearm across your body and then gently back to the beginning position. Ensure you keep your forearm parallel to the floor. Perform 2 sets of 8 to 12.
6. Resisted shoulder external rotation: Stand sideways next to a door with your injured arm farther from the door. Tie a knot in the end of the tubing and shut the knot in the door at waist level. Grasp the other end of the tubing with the hand of your injured arm. Relax the hand of your injured arm across your stomach. Maintaining your elbow in at your side, rotate your arm outward and away from your waist. Gently return your arm to the beginning placement. Ensure you keep your elbow bent 90 degrees and your forearm parallel to the floor. Repeat 10 times. Build up to 2 sets of 15.
7. Side-lying external rotation: Lie on your uninjured side with your injured arm at your side and your elbow bent 90 degrees. Keeping your elbow against your side, lift your forearm toward the ceiling and grasp for 2 seconds. Gently lower your arm. Perform 2 sets of 15. You can begin performing this exercise grasping a soup can or light weight and gradually enhance the weight as long as there is no pain.
8. Sleeper stretch: Lie on your injured side with your hips and knees flexed and your arm straight out in front of you. Bend the elbow on your injured side to a right angle so that your fingers are targeting toward the ceiling. Then utilize your other hand to gently push your arm down toward the floor. Maintain your shoulder blades lightly squeezed in unison as you perform this exercise. Grasp the stretch for 30 seconds. Repeat 3 times.
The Advantages of Dynamic Stretching and How to Get Started.
What is dynamic stretching?
Dynamic stretches are active movements where joints and muscles go through a full range of movement. They can be utilized to assist warm up your body before exercising.
Dynamic stretches can be functional and reflect the movement of the activity or sport you’re about to perform. For instance, a swimmer may circle their arms before getting into the water.
Dynamic stretches can also be a series of movements to get the body working before any type of exercise. Some instances include trunk twists, walking lunges, or leg swings against a wall.
Dynamic vs. static stretching
Dynamic stretches are different than static stretches.
Dynamic stretches are meant to get the body working. The stretches aren’t together for any length of time. Dynamic stretches contain movement, such as lunges with a torso twist.
When to use dynamic stretching
Dynamic stretching can be utilized before the commencement of any exercise routine. It may assist warm up your body or get your muscles moving and ready to work. Some instances that may benefit from dynamic stretches include:
1. Before sports or athletics. StudiesTrusted Source uncover that dynamic stretches may be advantageous for athletes who will be running or jumping, including basketball players, soccer players, and sprinters.
2. Before weightlifting. According to researchTrusted Source , dynamic stretching may assist with leg extension power and enhance performance, compared to static stretching or no stretching.
3. Before cardiovascular exercise. Whether you’ll be running, in boot camp, or swimming, dynamic exercises can get your muscles warmed up and ready, which may enhance performance and reduce risk for injury.
Dynamic stretches for warming up
Dynamic stretches are a great way to warm up before exercising. An easy dynamic stretching routine may involve the following moves.
1. Stand on one leg, grasping on to a countertop or wall for support.
2. Gently swing your other leg in small circles out to the side.
3. Exemplify 20 circles then switch legs.
4. Work up to larger circles as you become more flexible.
Lunge with a twist
1. Lunge forward with your right leg, maintaining your knee directly over your ankle and not expanding it farther than your ankle.
3. Reach overhead with your left arm and lower your torso toward the right side.
4. Put your right leg back to return to an upright standing placement. Lunge forward with your left leg.
6. Redo five times on each leg.
1. Stand with feet shoulder-width apart and grasp arms out to the side at shoulder height.
3. Circle around your arms gently, beginning with small circles, working up to larger circles. Exemplify 20 circles.
5. Reverse direction of the circles and exemplify 20 more.
When to warm up before your warmup
If you’ve been sitting or feel very stiff, you may also want to begin with 5 to 10 minutes of light jogging or cycling to warm up. You can also try foam rolling before beginning your dynamic stretches to release tightness.
Dynamic stretches for runners
Runners can benefit from dynamic stretches as a warmup. Some prescription stretches for runners are below.
Large arm circles
1. Stand upright with your arms expanded out to your side.
2. Begin to make large circles.
3. Exemplify 5–10 reps with your arms swinging forward.
4. Repeat with arms swinging backward.
1. Begin to swing one leg back and forth while steadying on the other. You can grasp onto a wall if needed.
2. Swing forward and backward 5–10 times.
3. Put that leg down and repeat with the other leg, swinging 5–10 times.
4. You can then face the wall and swing your legs from side-to-side, if wanted.
Jog to quad stretch
1. Begin by jogging in position for 2–3 seconds.
4. Begin to jog again for 2–3 seconds.
5. Repeat stretch with the other leg.
6. Repeat 5–10 times.
Dynamic stretches for upper body
Dynamic stretching can be efficient before working out your upper body, such as before weightlifting. Try out the following dynamic stretches.
1. Stand forward with your arms expanded at shoulder-height out in front of you, palms centralizing down.
3. Walk forward as you swing both arms to the right, with your left arm reaching in front of your chest and your right arm moving out to the side.
4. As you swing your arms, remember to maintain your torso centralizing straight and only turn your shoulder joints.
5. Reverse placement of the swing to the opposite side as you keep walking.
6. Repeat 5 times on each side.
1. Stand with your feet shoulder-width apart and put your arms out to the side at shoulder height.
2. Maintain your torso still and slowly begin to rotate your body back and forth from right to left.
3. Repeat 5–10 times.
Can you use dynamic stretching for cooling down?
While dynamic stretching is essential for warming up, it isn’t important to exemplify dynamic stretches as a cooldown. Dynamic stretches put up your core temperature. During a cooldown, the goal is to lower your temperature.
Apart from that, try stagnant stretches such as a quadriceps stretch, cobra stretch, or hamstring stretch.
Are dynamic stretches safe?
Adults over 65 should also take care when exemplifying dynamic stretches. Stagnant stretches may be more beneficial.
Static stretching may be more advantageous for exercises demanding flexibility, including gymnastics, ballet, and yoga.
The next time you exercise or play sports, try adding dynamic stretches to your warmup. You may find your body feels more energized, stretched out, and steady to power you through your workout. Just remember, always check with your doctor before beginning a new exercise routine.
How to Stretch Your Abs and Why It Essential
A strong core is a very imperative component of overall fitness, athletic performance, and daily life.
Your core muscles include:
A. transverse abdominis
B. rectus abdominis
D. hip flexors
E. pelvic floor
G. low back
These all work in unison to assist stabilize your spine, ignore back pain, and keep you moving safely.
When you exert your abdominal muscles through core exercises or a workout, you need to care for them just like you would any other muscle group.
Warming up with dynamic stretches before you exercise and cooling down with static stretches after you are done.
This article will take a closer look at why stretching your abdominal muscles is a very good for overall performance and better health.
Plus, we’ll give you some particular stretches you can perform at home, the gym, or anywhere you decide to work out.
What are the advantages of stretching your abs?
Stretching, in general, is important to the success of your workouts and your health. To get a better idea of why you should make time to stretch your abdominal muscles, check out these advantages.
Prevents back pain
When it comes to preventing lower back pain, a joint of strengthening and stretching exercises for the abdominal muscles is the way to go.
Tight muscles can cause a decrease in your range of motion. When this occurs, your muscles become less flexible and can become more prone to injury.
Stretching a muscle after a workout can assist improve flexibility.
“Some muscles can lose their flexibility after repeated workouts, which can alter your posture and put surplus pressure on your spine,” uncovers Allen Conrad, BS, DC, CSCS, of Montgomery County Chiropractic Center.
By stretching your abs, Conrad uncovers, you’re assisting the muscles return to full motion and recover quicker so you can work out again soon.
“Core muscles like abdominals can be exemplified multiple times a week versus muscle groups like quads or biceps, which demand spaced out workout days due to the weighted resistance their exercises use,” he uncovers.
In order to keep your ab routine moving forward, Conrad suggests stretching abs regularly.
Prepares your body for exercise
According to Cleveland Clinic, exemplifying dynamic stretches — stretches predicated on movement before you work out — permits your abdominal muscles to warm up and to get prepared for the activity ahead.
These types of movements may also assist your athletic performance and reduce the risk of injuries.
When should you stretch your abs?
When you stretch your abs may be just as essential as the stretches you perform.
“Muscles can cramp after an intense abdominal workout, and stretching can assist prevent future injuries,” says Conrad. That’s why he suggests stretching right away after a good ab workout, which can help prevent muscle soreness the next day.
Examples of ab stretches
Cobra Pose abdominal stretch
Cobra Pose uncovers up your hips and gives your abdominal muscles a relax, but thorough, stretch.
1. Lay face down on the floor or an exercise mat. This is your beginning placement.
2. With your hips flat on the ground, push your upper body upward, while viewing straight ahead. This will stretch the abdominal muscles.
3. Grasp the placement for 20 seconds, then return to the beginning position.
4. Repeat 3 to 4 times.
Cat-Cow stretch assists with the mobility and flexibility in your abdominal muscles. It also assists stretch and strengthen your lower back.
1. Get on your hands and knees, and tuck your head downward as you arch your back, related to how a cat does it.
2. Expand the neck all the way upwards, and drop your belly all the way downwards, stretching the abdominal muscles.
3. Grasp for 20 seconds, then return to the beginning placement.
4. Repeat 3 to 4 times.
Seated side-straddle stretch
The seated side-straddle stretch permits you to lengthen the abdominal muscles, hips, and thigh muscles while enhancing flexibility in the spine.
1. Sit upright on the floor with your legs apart.
2. Lift your arms to the side with your elbows bent and fingers targeting up.
3. Connect the abdominal muscles and gently bend sideways to the right, putting the right elbow towards the floor. Don’t bend forward or rotate. You should feel the stretch through the obliques.
4. Grasp this placement for 15 to 30 seconds, then return to the beginning position. Repeat on the left side and hold for 15 to 30 seconds.
5. Repeat 2 to 3 times on each side.
Chest opener on an exercise ball
This stretch enhances relaxation and gives your abdominals a thorough stretch. It also stretches the shoulders and chest.
1. Lie on your back on an exercise ball. Your shoulder blades, neck and head should be on the top of the ball, with your back expanded, feet flat on the floor, and knees flexed at 90-degrees.
2. Start the stretch by opening up your arms and putting them fall to the side of the ball. Ensure you’re looking up at the ceiling.
3. Grasp for 15 to 30 seconds.
4. Repeat 2 to 3 times.
To stay safe while stretching your abdominal muscles, maintain these tips in mind:
1. Go at your own pace. Stretching isn’t an activity that demands speed or the capacity to maintain up with the person next to you. To stay safe and to get the most out of your abdominal stretches, don’t push yourself beyond what’s convenient.
2. Prevent quick motions. Ignore doing any fast or jerky movements while stretching. This includes bouncing while moving through and grasping the stretch.
3. Only move as far as you can. During any type of stretching, it’s essential to only go to the point of tension. If you go beyond this, you enhance the potential for injury.
4. Decrease the range of motion if your abs hurt. If you’re feeling extra tightness or inconvenience in your trunk area, go easy on the stretching, and require decreasing the range of motion. You don’t have to perform the complete range of motion to benefit from stretching.
Your abdominal muscles, which are part of your core, contain of some of the hard working muscles in your body.
Stretching your abs regularly can enhance your flexibility, improve your posture, lower your risk of injury and back pain, and assist you move and work out with ease.
Top 10 stretches for shoulder tightness
Shoulder stretches can assist relieve muscle tension, pain, and tightness in the neck and shoulders.
Stiff or tight shoulders can cause inconvenience and limit a person’s range of motion. If the tightness goes free, it can transfer to neck pain and cause tension headaches.
In this article, I will describe 10 shoulder stretches and their advantages. We also discuss what leads shoulder tightness and how to prevent it.
1. Neck stretches
Neck stretches can assist release tension at the top of the shoulders. To do a neck stretch:
A. Stand with the feet hip-width separately.
B. Let the arms hang down by the sides.
C. Look forward.
D. Tip the head to the right, trying to touch the right ear to the right shoulder.
E. Feel the stretch in the left side of the neck and shoulder.
F. Tip the head to the left, trying to touch the left ear to the left shoulder.
G. Feel the stretch in the right side of the neck and shoulder.Each time, grasp the placement for 10 seconds.
H. Repeat this three times on each side.
2. Shoulder rolls
Shoulder rolls are a simple way to stretch the shoulders. To do shoulder rolls:
A. Stand with the feet hip-width apart.
B. Let the arms hang down at the sides of the body.
C. Breathe in and lift the shoulders up toward the ears.
E. Move the shoulders back, squeezing the shoulder blades in unison.
F. Breath out and drop the shoulders back.
G. Move the elbows forward, feeling the stretch at the back of the shoulders.
H.!Repeat this 10 times.
3. Pendulum stretch
The pendulum is a gentle way to enhance movement in the shoulder utilizing the force of gravity. To do this stretch:
A. Stand with the feet hip-width separately.
B. Lean forward and look at the ground.
C. Position the right hand on a table or chair for support.
D. Ensure the left arm hang down.
E. Swing the left arm gently in small circular motions, putting gravity do most of the work.
F. Go for 30 seconds to 1 minute.
G. Change the direction of the motion.
H. Repeat this, utilizing the other arm.
4. Cross-body arm swings
Arm swings assist warm up the shoulder joint and increase movement. To do cross-body arm swings:
A. Stand with the feet hip-width separately.
B. Breath out and raise the arms out to the sides, squeezing the shoulder blades in unison.
C. Breath out and gently bring the arms in toward each other.
D. Cross the right arm under the left, maintaining both arms straight.
E. Breath out and swing the arms back out to the sides, squeezing the shoulder blades in unison.
F. Breath out, and gently swing the arms in toward each other again.
G. This time, cross the left arm under the right, maintaining both arms straight.
H. Repeat this 10 times.
5. Cross-body shoulder stretch
The cross-body shoulder stretch helps expand the back of the shoulder. To do this stretch:
A. Stand with the feet hip-width separately.
B. Stretch the right arm out straight.
C. Place the right arm across the body, so that the hand points to the floor on the other side of the left leg.
D. Bend the left arm at the elbow.
E. Hook the left forearm under the right arm, assisting the right arm above the elbow.
F. Utilize the left forearm to pull the right arm further in and across the body, stretching the back of the right shoulder.
G. Grasp this for 20 seconds, then repeat the stretch on the other side.
6. Child’s Pose
Child’s Pose is a gentle yoga pose that can assist stretch the back of the shoulders. To perform this pose:
A. Kneel on the ground or a mat.
B. Touch the big toes in unison.
C. Spread the knees separately.
D. Sit up straight.
E. Breath out and reach the arms above the head.
F. Breath out and bow forward, toward the floor, reaching the arms out in front.
G. Touch the ground with the palms.
H. Put the elbows to the ground.
I. Sit back, putting the bottom of the back toward the heels.
J. Feel the stretch in the back of the shoulders.
K. Breathe deeply, and grasp the placement for 1 minute or longer.
7. Ragdoll Pose
Ragdoll Pose is a forward-bend yoga pose that may assist release tension in the shoulders. To perform Ragdoll Pose:
A. Stand with the feet hip-width separately.
B. Bend the knees slightly.
C. Bend forward and try to touch the toes.
D. Maintain the stomach against the bent knees to assist the lower back.
E. Position each hand on the elbow of the opposite arm.
F. The crown of the head should point toward the floor.
E. Let the head hang heavily, putting tension in the neck and shoulders.
G. Position in the pose for 1 minute or longer.
8. Eagle arm stretch
The eagle arm stretch is inspired by the upper body placement in the Eagle Pose in yoga. This stretch may enhance flexibility in the shoulders. To perform it:
A. Stand with feet hip-width separately.
B. Breath out and lift the arms to the sides.
C. Breath out and swing the arms in toward the body.
D. Permit the right arm to cross under the left.
E. Cradle the left elbow in the crook of the right elbow.
F. Bring the palms in unison if they reach.
G. If the palms are not touching, grasp the backs of the hands together.
H. Take three or four deep breaths.
I. Unleash the stretch and repeat it on the other side, with the left arm crossed under the right.
9. Cow Face pose
The Cow Face pose is actually a different yoga stretch for the shoulders. To perform the Cow Face pose:
A. Stand with the feet hip-width separately.
B. Reach the right arm up straight toward the sky.
C. Bend the right arm at the elbow.
D. Maintaining the elbow raised, reach the right hand over the head and down the back.
E. Stretch the left arm down toward the ground.
G. Reach the left hand behind and up the back.
H. Put the left and right hands close in conjunction, clasping them if it feels convenient.
I. Take three or four deep breaths.
J. Unleash the stretch and repeat it on the other side.