Strength work, then stretching

Stretching your chest, shoulder and arm muscles is essential to a complete upper-body training program. If you concentrate only on strengthening these muscles, you could develop poor posture and limited mobility. Here is a simple counter-pose to push-ups, chest presses, arm raises and other chest- and shoulder-tightening activities.

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1 Sit comfortably on the floor or a sturdy bench. Move both arms behind your back. Place your palms together in a prayer position with your fingertips pointed up. Wiggle your hands up as high as possible between your shoulder blades. Press the palms of your hands firmly together. Inhale and lengthen your spine from your tailbone to the tip of your head. Relax your shoulders and move your elbows out to the sides. Hold for 15 to 30 seconds, breathing evenly.

2 If it is not possible for you to bring the palms of your hands together, practice this same pose by bending both arms behind you and making a fist with each hand. Press your knuckles together. Inhale, lift up through the top of your head, relax your shoulders and move your elbows out to the side. Hold for 15 to 30 seconds, breathing evenly.

Karen Voight can be reached at kvoightla@aol.com.

-- Karen Voight