DC trainess.. question about stretching

[rpny]

Guys,

I understand how to stretch the chest (deep weighted, incline flies for 60 seconds), shoulders (arms behind back on a chest level bb, squatting down for 60 seconds), quads (can't explain this one, but you're on the floor with your heel(s) near you're ass and lay down for 60 seconds).. but I don't know how to stretch the back, ham's, forearms and bi's efficiently. Can you guys enlighten me? Thanks.

 

[In-Human]

Guys,

I understand how to stretch the chest (deep weighted, incline flies for 60 seconds), shoulders (arms behind back on a chest level bb, squatting down for 60 seconds), quads (can't explain this one, but you're on the floor with your heel(s) near you're ass and lay down for 60 seconds).. but I don't know how to stretch the back, ham's, forearms and bi's efficiently. Can you guys enlighten me? Thanks.

Shoulders do not squat down, just walk straight out away from the bar, you can even go out to as far til you are on your heels.

Biceps are like the shoulders but overhanded grip, do not walk out just squat down.

Back try hanging from a chinning bar weighted for 3 minutes.

Hams one leg up on a machine both legs straight, 90 degree angle, reach out and grab you toes of the leg on the machine.

Stretch your biceps after you complete your bi/forearm exercises...