This document provides instructions for 20 stretches targeting the back, shoulders, and arms. The stretches include forward bends, forearm and wrist stretches, reaching the arms overhead, stretches isolating the shoulders and upper back, stretches for the triceps and shoulders, stretches for the armpits and shoulders, and stretches that involve interlacing fingers or reaching behind the back. Each stretch lists instructions for proper form and breathing and recommends a duration to hold the stretch.

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