Download - Back shoulder arm_stretches
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