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Simple Manual Stretches Video

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Simple Manual Stretches Video

This video details the simplest of PE exercises, how to form a grip and perform basic stretches and how to increase the power of these stretches.

It contains upward, downward and left and right simple stretches and the rotor or crank stretch.

Download Video: webm - ogv - mp4 - mpeg


Downward Stretch - Step by step

Create an overhand OK grip. Ease into a downward stretch and hold for 10 to 30 seconds. This stretch will target the ligaments.
Downward stretch viewed from the top. Add a second hand to produce more force.

Upward Stretch - Step by step

Create an overhand OK grip. Ease into an upward stretch and hold for 10 to 30 seconds. This stretch concentrates on the tunica. Relaxing the BC muscle can aid the stretch.
 
Add a second hand to create greater force.  

Sideways Stretches - Step by step

Stretch to the right and down to concentrate on the ligaments on the left side. Stretch to the left and down to concentrate on the ligaments on the right side.

Rotor Stretch - Step by step

Create an overhand OK grip.Ease into a downward stretch.
Rotate the stretch counter-clockwise, to the left. Continue the rotation through to the top.
Continue rotating counter-clockwise, to the right.Continue smoothly rotating through to the bottom. Repeat this a number of times. Alternate using a clockwise motion every other set.

These pictures are part of a video performed by Ocifar and voiced by Anna Nimity.

Download Video: webm - ogv - mp4 - mpeg