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2. Practice test: testing the strength and flexibility of the shoulder and pectoral (shoulder) griddle muscles

Starting position: Lying on your stomach (prone position), extended body position         

Task: the pupil’s heels touch each other firmly, s/he tightens the abdominal muscles and the buttocks, arms extended forward, fists clenched; then s/he lifts the arms above the ears, and maintains this position for 3 slow counts (the head rests on the forehead); s/he slowly brings the arms down and relaxes.

The exercise should be repeated 3 times, without fail.

Possible mistakes:

  • S/he is not able to maintain the high arm’s position for 3 counts
  • the heels will not firmly touch each other

Exercises for the effective performance of practice test 2:

1. Starting position: sitting cross-legged, hands on knees

Count 1-2: bend your neck forward
Count 3-4: bend your neck backward
Count 5-6: bend your neck to the right side
Count 7-8: bend your neck to the left side

2. Starting position: sitting cross-legged, hands on hips

Count 1: bend your neck forward
Count 2: raise you head and turn it to the left side
Count 3: the same as in Count 1
Count 4: Count 2 in the opposite direction

3. Starting position: stand up straight, legs apart, with your arms at your side

Count 1: turn your head to the left side
Count 2: turn your head upward
Count 3: raise your shoulders up
Count 4: bring them down

4. Starting position: sit down, legs apart, arms to the sides

Count 1: turn your head to the left side
Count 2: bend your head forward
Count 3: raise your head up
Count 4: turn your head forward
Count 5-8: 1 -4. Count, repeat in the opposite direction

5. Starting position: sitting cross-legged, hands on knees

Count 1: bend your neck to the left
Count 2-3: rotate your head one half-circle, to the left side
Count 4: raise your head
Count 5-8. Count 1-4 in the opposite direction

 6. Starting position: lie down on your stomach (a belly-down position), with your elbows bent

Count1-3: lift your arms and shoulders (your forehead remains on the ground)
Count 4: bring your arms and shoulders down

7. Starting position: a belly-down position, arms to the sides, shoulder height

Count 1-4: lift your arms and trunk slightly, arm circles forward 4 times
Count 5-8: raise your arms forward, stretch forward 4 times