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Back shoulder arm_stretches

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Back shoulder arm_stretches

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Back shoulder arm_stretches

  1. 1. Back, Shoulder, & Arm Stretches Dr. Michael P. Gillespie
  2. 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. 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. 4. Arms Overhead  Relax  Breathe  Arms overhead  Palms together  Stretch upward and backward  Hold for 5-8 seconds
  5. 5. Shoulder & Upper Back  Relax  Breathe  Pull your elbow across your chest toward the opposite shoulder  Hold for 10 seconds
  6. 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. 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. 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. 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. 10. Armpit & Shoulder Variation  Relax  Breathe  Pull your elbow behind your head  Bend to the side from hips  Hold for 10 seconds
  11. 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. 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. 13. Interlace Fingers & Extend Arms  Relax  Breathe  Interlace fingers  Arms at shoulder height  Palms outward  Extend arms forward
  14. 14. Single Shoulder Shrug  Relax  Breathe  Bring shoulder up towards earlobe  Hold for 3-5 seconds  Relax
  15. 15. Shoulder Shrug PNF
  16. 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. 17. Arms Overhead  Relax  Breathe  Interlace fingers above head  Palms upward  Stretch for 15 seconds
  18. 18. Anterior Chest & Shoulders  Relax  Breathe  Knees slightly bent  Palms on lower back  Gently push palms forward  Hold for 10 seconds  Repeat twice
  19. 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. 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. 21. Anterior Chest & Shoulders  Relax  Breathe  Fingers interlaced behind back  Turn your elbows inward  Hold for 5-10 seconds
  22. 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

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