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Extended Triangle Pose - Right Hand Up

Description

  • From the Extended Side Angle Stretch (see Lunges), reach back with the raised hand, leading with the core.
  • Continue reaching back and place the upper hand on the back leg (not on the knee).
  • Circle the lower hand up and over.
  • Stretch through the side of the body, lengthen from the fingertips and look up.
  • Engage the core and open up the chest and be careful not to arch the lower back.
  • Exhale to go deeper into the stretch.

 

General and Boxing-specific Benefits

An effective oblique stretch, the extended triangle pose loosens the hip joints, opens the chest and shoulders, and strengthens the neck. Stretching the core and strengthening the neck are key benefits for the boxer. 

Cautions and Modified Versions

Participants with shoulder problems should place the top hand on the hip, and continue to rotate the shoulder back. Those with neck pain or injury should continue to gaze forward without turning the neck. Participants with heart conditions or high blood pressure should gaze downwards.

Anatomical Focus

Spine/Core: Spinal extensors and flexors, internal oblique, external oblique, latisimus dorsi, tensor fasciae latae, pririformis

Upper limbs: Serratus anterior, rotator cuff, biceps brachii, deltoid, triceps barchii

Lower limbs: Gluteus maximus/medius/minimus, hamstrings, intrinsic/extrinsic foot muscles

Study and Reflect

 

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HELP AND SUPPORT

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