Back, Shoulder, & Arm Stretches

Dr. Michael P. Gillespie

Forward Bend Relax Breathe Legs bent under you Reach forward Pull back with arms and

press down with palms Shift your hips to increase

or decrease the stretch Hold for 15 seconds

Forearm & Wrist Stretch Relax Breathe Support yourself on hands

and knees Thumbs pointed outwards Fingers pointed towards

knees Keep palms flat Lean back Hold for 10-20 seconds Repeat

Arms Overhead Relax Breathe Arms overhead Palms together Stretch upward and

backward Hold for 5-8 seconds

Shoulder & Upper Back Relax Breathe Pull your elbow across

your chest toward the opposite shoulder

Hold for 10 seconds

Shoulder & Upper Back PNF Relax Breathe With your left hand, hold

the outside of the right arm above the elbow

Resist for 3-4 seconds Relax Stretch arm across body Hold for 10 seconds

Triceps & Shoulder Relax Breathe Arms overhead Hold elbow of one arm

with the other hand Pull the elbow behind the

head to stretch Hold for 15 seconds

Triceps & Shoulder PNF Relax Breathe Hold right elbow with left

hand Move elbow down and

out as you resist Hold for 3-4 seconds Relax Stretch for 10-15 seconds

Armpit & Shoulder Relax Breathe Bend right elbow and put

arm behind head Hold onto right elbow

with left arm Move your head back

against arm until a mild stretch is felt

Hold for 10-15 seconds

Armpit & Shoulder Variation

Relax Breathe Pull your elbow behind

your head Bend to the side from

hips Hold for 10 seconds

Reach Behind Back Relax Breathe Reach behind your head

with your left hand If you are able, grab your

right coming coming up Hold for 5-10 seconds

Reach Behind Back Variation Relax Breathe Drop a towel behind your

head Reach up with the other

arm to grab the towel Gradually move your

hand up the towel

Interlace Fingers & Extend Arms

Relax Breathe Interlace fingers Arms at shoulder height Palms outward Extend arms forward

Single Shoulder Shrug Relax Breathe Bring shoulder up

towards earlobe Hold for 3-5 seconds Relax

Shoulder Shrug PNF

Shoulder Shrug PNFRelaxBreatheRaise shoulders towards ears to slight tensionHold for five secondsRelaxLower right shoulder as you lean your head leftHold for 5 seconds

Arms Overhead Relax Breathe Interlace fingers above

head Palms upward Stretch for 15 seconds

Anterior Chest & Shoulders

Relax Breathe Knees slightly bent Palms on lower back Gently push palms

forward Hold for 10 seconds Repeat twice

Side of Neck Relax Breathe Lean your head sideways

toward your left shoulder Left hand pulls right arm

down and across, behind your back

Hold for 10-15 seconds

Doorway Stretch Relax Breathe Stand in doorway Hands at shoulder height Move upper body forward

to a comfortable stretch Hold for 15 seconds

Anterior Chest & Shoulders

Relax Breathe Fingers interlaced behind

back Turn your elbows inward Hold for 5-10 seconds

Anterior Chest & Shoulders Variation

Relax Breathe Interlace fingers behind

back Turn elbows inward Life your arms up behind

you until you feel a stretch

Chest out and chin in Hold for 5-10 seconds