Lat Back Stretch:

Grasp a stable object (like a door jamb) in front of and above the head. Lean forward and slightly turn towards the side you’re stretching. You should feel it along the back of the armpit and down your side.

Internal Rotation Shoulder Stretch:

Bring the hand up behind the low back, palm out. Try to touch the bottom of the opposite shoulder blade.

Internal Rotation Lift Off Shoulder Stretch:

Place the hand, palm out behind the low back. Using only the shoulder (there should be no movement of the elbow joint), lift the back of the hand straight off the low back

Finger Wall Crawl for Shoulder Mobility: (Activities 1 & 2)

Facing a wall, crawl your fingers up the wall as high as you can tolerate without using any shoulder strength. Next, facing sideways to a wall, crawl your fingers up the wall as high as you can tolerate without using any shoulder strength.

Corner Upper Chest Stretch:

Facing a corner, upper arms at a “Y” angle with a slight bend in the elbows. Place forearms flat against the wall and stagger your foot stance into a lunge position. Lunge forward into the corner until you feel a stretch across your chest.

Rear Deltoid and Upper Back Stretch:

Grasp elbow and pull arm across the front of the body.

Overhead Triceps Stretch:

Reach arm behind the head, elbow bent. Grasp the elbow with the other hand, and pull the arm further down behind the head.

Front Shoulder and Biceps Stretch:

Place the hand, palm down on a surface behind you. Squat or lean forward to extend the shoulder. Extend wrist.

Download Neck Shoulders Arms #2 Target Stretches

front shoulder biceps stretch