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Flex Time: Stretching Guide to Loose and Limber Muscles

Follow our quick stretching guide to test your tight spots and loosen up your knots.
Shoulders and chest flexibilty test Shoulders and Chest

Sitting stooped over a desk and rarely having to reach overhead mean chest muscles are continually restricted. Loosening up the chest and shoulders will help you reach behind more easily to do things like clasp your bra.

The Test
With left hand, hold a ruler so left thumb is just at the one-inch mark. Bend left arm behind back so ruler points toward head. Now reach right hand up and over right shoulder, grabbing ruler as close to left hand as you can. To measure, pull ruler up with right hand without moving fingers. Write down the number your right hand has reached and subtract an inch to get the results for the left shoulder. (You can also try this test without a ruler to see if you can touch or clasp hands.) Switch sides and repeat to test your right shoulder.

Good (3 points): Hands touch or are within 3 to 5 inches of each other.
Fair (2 points): Hands are within 6 to 8 inches of each other.
Poor (1 point): Hands are more than 8 inches from each other.

Goal Post stretch Stretch It Out: Goalpost

Stand in a doorway and bring left arm directly out to side. Place left forearm against wall to left of doorway, elbow bent 90 degrees at shoulder level. Press left palm and forearm against wall for 5 counts; release. Do 5 reps. Switch sides and repeat.