Upper Body Stretches

Cervical Side-Bending and Flexion

1. Standing or sitting with good posture, slowly flex your chin down to your chest until back of your neck.  Hold this for approx. 30 seconds.  Return your head to its normal/neutral position

2. Hold your right wrist with your left hand as shown in picture.

3.  Side-bend your neck so as to bring your left ear towards your left shoulder.  You should feel and stretch in the right side of your neck you feel a comfortable stretch in the 

Windmill- Shoulder Circumduction (circles)

1. Start with your right arm straight up reaching above your head.

2. Slowly move this arm forward and down to make a large circle.  Repeat 3 times.

3. Starting from the top, repeat this movement in the opposite direction.  Complete 3 circles.

4. Once you have done this with both arms in both directions, start with your arms raised an move your left arm in a clockwise direction and right arm in an anti-clockwise direction.

5. Complet 5 circles and then repeat with arms going the other way.

Upper Trapezius

1. Place your right hand approx. behind your left hip and your left hand approx above your right ear.

2. Slowly lower your head as if to bring your nose to your left armpit.  You should feel a stretch in the right side neck/shoulder region.  Hold for 30 seconds and repeat 2-3 times per side.

Posterior Deltoid and Posterior Shoulder Capsule

1. Starting with your arm by your side, sweep it up and across the body.

2. Reinforce it with your other arm.

3. If you are experiencing any pains in the front of the shoulder, slightly readjust the positioning of the arms.

4. Hold for 30 seconds and repeat 2-3 times per side. 

Triceps and Inferior Shoulder Capsule

1. Position the arms as shown in the picture.  If this position increases or causes any pain, do not continue stretch.

2. Gently apply an overpressure to the elbow to engage a stretch in the back of the arm (tricep region).

3.  Hold for 30 seconds; repeat 2-3 times. 

Biceps

1. Place you hand flat on a wall just below shoulder height, with the thumb pointing up.

2. Twist your body away until a stretch is felt in the front of you upper arm (bicep region).

3. Hold for 30seconds; repeat 2-3 times per side.

Shoulder Internal Rotation

1. With your right hand in the air and holding onto the end of a towel, grab the other end behind your back with your left hand (as shown in picture).  This will result in your left shoulder going into a position of internal rotation.  IF THIS POSITIONING CAUSES PAIN- STOP.

2. Gently pull the towel up with your right arm to increase the stretch.

3. Hold for 15-30 seconds; repeat 2-3 times.

Pectoralis Major and Minor

1. Standing near a doorway, with one foot in front of other, place you elbow at approx shoulder height against door frame.

2. Move your body forward until a stretch is felt in the chest (pec major). Hold for 15-30 seconds. You should not be pushing your arm into doorway.

3. Carefully move your elbow higher (approx 120-140 degrees from you side), then move your body forward to feel stretch in your chest (pec minor). Hold for 15-30 seconds.

4. Repeat stretch in both positions on both sides 2- 3 times.