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 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

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