Instructions
Stand with the body posture (abdominal muscles tightened up, chest out, back straight). Greife the ends of the expander / Dynabandes with palms facing the bottom. Keep the shoulder blades together (withdrawn) and keep this position throughout the exercise.

Instructions
To stretch your chest / shoulder you believe in a solid object (eg doorframes, cabinet), with the elbows slightly bent and the arm at about shoulder height. Turn the body gently away from the object to make a slight strain to the effect. Keep the chest up. Hold the stretch for 5-10 seconds before you to another page Skip. Breathe evenly throughout the stretch and, of course.

Instructions

To stretch your chest / shoulder you believe in a solid object (eg doorframes, cabinet), with the elbows slightly bent and the arm at about shoulder height. Turn the body gently away from the object to make a slight strain to the effect.

Instructions
In order to stretch the Adduktoren, you sit on the floor, pull their knees to the body and let them sideways down so deep that you can still sits comfortably. Consisted of the ankle with both hands while maintaining the chest and the back should be kept straight.