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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
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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 • 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