Reaching for overhead objects or other such movements demands a good flexion of the shoulders. One of the most used and important movements of the shoulders, flexion has a bearing on the health of these joints. Here is a simple technique using ropes to impart this movement. This posture also helps the upper chest and the neck.
Caution: Ensure that the rope is of mountaineering quality and that the window bars are strong enough to take weight.
METHOD:
* Take a pair of mountaineering ropes. Ensure they are knotted properly and are of equal length.
* Knot the ropes on to the window bars at a height of about 6 feet, ropes about 1 feet apart.
* Stand upright with back to the wall and in line with the ropes.
* Flex the arms, pull the ropes forward and rest the wrists on the ropes.
* Straighten the arms.
* Take a few steps and push the chest forward.
* Keep legs straight, pull both knee caps and tighten the buttocks.
* Stay for about 30 seconds.
* Slowly step back, flex the arms and release the ropes.
* Relax and repeat.