Stretching for Darts? - Continued

Specific Exercises

The Shoulder Twist
(middle back)
1. Stand with yours hands on hips
2. Feet shoulder width apart, knees slightly flexed
3. Gently twist torso at waist until stretch is felt
4. Hold for 10 seconds
5. Repeat on the other side

The Push Out
(shoulder, back, arms, fingers, and wrists)
1. Interlace fingers and turn palms out
2. Extend arms in front of the body at shoulder height
3. Hold 10 seconds, relax, and repeat

The Swimmer Stretch
(tricepts, top of shoulders, and waist)
1. Feet shoulder width apart, knees slightly flexed
2. Stand with arms overhead
3. Hold your elbow with the hand of your opposite arm
4. Pull elbow behind head gently and slowly lean to the side
5. Hold for 10 seconds
6. Repeat on the other side

The One Arm Hug
(side of the shoulders, and the back of upper arms)
1. Place right hand on left shoulder
2. With left hand, pull right elbow across chest toward left shoulder
3. Hold 10 seconds, relax, and repeat on the other side

The Grip and Release
(forearms, wrists, and hands)
1. Squeeze a tight fist with your shooting hand
2. Hold for 10 seconds and release
3. Shake hand to relax and release tension
4. Repeat 3 times

The Grip and Release
(forearms, wrists, and hands)
1. Squeeze a tight fist with your shooting hand
2. Hold for 10 seconds and release
3. Shake hand to relax and release tension
4. Repeat 3 times