Back, Shoulder, & Arm Stretches

1. Back, Shoulder, & Arm Stretches Dr. Michael P. Gillespie

2. 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

3. 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

4. Arms Overhead • Relax • Breathe • Arms overhead • Palms together • Stretch upward and backward • Hold for 5-8 seconds

5. Shoulder & Upper Back • Relax • Breathe • Pull your elbow across your chest toward the opposite shoulder • Hold for 10 seconds

6. 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

7. 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

8. 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

9. 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

10. Armpit & Shoulder Variation • Relax • Breathe • Pull your elbow behind your head • Bend to the side from hips • Hold for 10 seconds

11. 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

12. 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

13. Interlace Fingers & Extend Arms • Relax • Breathe • Interlace fingers • Arms at shoulder height • Palms outward • Extend arms forward

14. Single Shoulder Shrug • Relax • Breathe • Bring shoulder up towards earlobe • Hold for 3-5 seconds • Relax

15. Shoulder Shrug PNF

16. Shoulder Shrug PNF • Relax • Breathe • Raise shoulders towards ears to slight tension • Hold for five seconds • Relax • Lower right shoulder as you lean your head left • Hold for 5 seconds

17. Arms Overhead • Relax • Breathe • Interlace fingers above head • Palms upward • Stretch for 15 seconds

18. Anterior Chest & Shoulders • Relax • Breathe • Knees slightly bent • Palms on lower back • Gently push palms forward • Hold for 10 seconds • Repeat twice

19. 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

20. Doorway Stretch • Relax • Breathe • Stand in doorway • Hands at shoulder height • Move upper body forward to a comfortable stretch • Hold for 15 seconds

21. Anterior Chest & Shoulders • Relax • Breathe • Fingers interlaced behind back • Turn your elbows inward • Hold for 5-10 seconds

22. 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