Back Slap Wrap Around Stretch
Loosen up your back and shoulders with the Back Slap Wrap Around Stretch. A simple way to improve flexibility and relieve tension.
The Back Slap Wrap Around Stretch mainly works the chest, shoulders, back and traps. No equipment needed: it uses just your bodyweight.
Back Slap Wrap Around Stretch Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Side Shoulder (lateral deltoid); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Back Slap Wrap Around Stretch Variations and Alternatives
How to do the Back Slap Wrap Around Stretch
To perform the Back Slap Wrap Around Stretch, stand tall with your feet shoulder-width apart.
Starting Position: Begin by extending your arms straight out to the sides, parallel to the ground. Ensure your palms are facing forward.
Wrap Arms Forward: Gently bring your arms forward, crossing them in front of your body as if you're giving yourself a hug. Reach as far around your back as you comfortably can.
Cross Arms and Hold: Cross your arms, placing one hand on the opposite shoulder or upper arm. Hold this position, feeling a gentle stretch across your upper back and shoulders.
Reverse and Repeat: Reverse the motion, extending your arms back out to the sides. Repeat the wrapping motion, alternating which arm is on top each time.
Controlled Breathing: Inhale as you extend your arms, and exhale as you wrap them around your body.
Key Points
* Maintain a straight posture throughout the exercise.
* Avoid shrugging your shoulders; keep them relaxed.
* Do not force the stretch; go only as far as comfortable.
* Ensure that you feel this stretch through the chest, deltoids, and back. This will help warm up the muscles before proceeding to heavier or more strenuous exercises.
Recommendation
* Perform 2-3 sets of 10-12 repetitions.
Back Slap Wrap Around Stretch FAQs
What muscles does the Back Slap Wrap Around Stretch work?
The Back Slap Wrap Around Stretch mainly works the chest, shoulders, back and traps. The main muscles are the pectoralis major, lateral deltoid, rhomboids and trapezius.
What equipment do you need for the Back Slap Wrap Around Stretch?
None. The Back Slap Wrap Around Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Back Slap Wrap Around Stretch go on?
It belongs on pull day in a push/pull/legs routine.
What are some Back Slap Wrap Around Stretch variations and alternatives?
Similar exercises include the Chest & Back Hug Stretch, Back & Shoulder Stretch, Back Scrub and Back Dynamic-Stretch.
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