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You can do any of these stretches as simple static holds for 20-60 seconds, or you can do some of your sessions with contract-relax or agonist/antagonist tension.
For contract-relax, move into the stretch and hold for 15-20 seconds. Then contract the stretching muscles to push against the stretch isometrically for 5-6 seconds, and relax for 5-6 seconds, easing deeper into the stretch. Repeat for 5-6 cycles, holding the final stretch for another 15-60 seconds.
For agonist/antagonist tension, perform the same contract-relax series. Then perform a series the same way but in the opposite direction-contract the opposing muscles to try to pull deeper into the stretch under their power.
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Негізгі бет Overhead Shoulder Stretches for the Snatch & Jerk | Weightlifting Mobility
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