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