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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 - PowerPoint PPT Presentation
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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
Shoulder Shrug PNFRelax
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
