Stretching Exercise for Upper Body

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Lateral Neck Flexion Stretch

This stretch can be very useful for people who suffer from tight, aching muscles in the upper back and neck, such as those who work at a computer.

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Forward Neck Flexion Stretch

Performing a stretch such as this on a regular basis can help to ease muscular aches and pains in the neck and upper back.

Teaching Points

Start facing straight forwards and with your arms in front of you Keep the elbows straight and clasp 3/17/12 your hands together to stop your

Neck Rotation Stretch

Stretching the neck from side to side like this can help ease neck aches, especially if you apply gentle overpressure with your hand.

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Sternocleidomastoid Stretch

The Sternoclediomas toid muscles are the two large strap-like muscles on the front of the neck which attach from the clavicle (collar bone) to the 3/17/12 skull (just

Anterior Shoulder Stretch

Stretching the front part of the shoulder and chest muscles can help to improve posture

Teaching Points

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Stand upright with the back

Anterior Shoulder Stretch II

Using furniture and other equipment can be very useful to provide an effective stretch. Just make sure its sturdy first!

Teaching Points

Place one hand on the top of a doorframe (or something similar if you can't reach)
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Keep the elbow straight

Posterior Shoulder Stretch

Stretching the back of the shoulder can be effective in rotator cuff injuries and also when the muscles of the upper back and neck are tight.

Teaching Points

Stand upright and cross one arm across your body Using the opposite arm, pull the 3/17/12 elbow of the arm being stretched

Posterior Shoulder Stretch II

This stretch is great for rotator cuff injuries and can be also be performed before exercise, especially if throwing is involved.

Teaching Points

Stand with your hand on the middle of your back and the elbow pointing out
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Use the other hand to pull the elbow

Supraspinatus Stretch

Stretching the supraspinatus and other rotator cuff muscles is important in throwing and other overhead activities such as badminton. These muscles are often overlooked and frequently injured.

Teaching Points

Place your hands on your hips and 3/17/12 move the elbows forwards

Internal Rotation Stretch

The muscles of the rotator cuff are often overlooked, but should be stretched before an d after all exercise of sport involving the shoulder joint.
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External Rotation Stretch

The muscles of the rotator cuff such as subscapularis should be stretched prior to activities involving overhead movements such 3/17/12 as throwing and

Chest Stretch

Stretching the chest muscles, especially pectralis minor can be beneficial in improving posture of the upper back and shoulder girdle.

Teaching Points

Stand in a doorway or next to a wall Bend the arm being stretched and place the forearm flat against the 3/17/12 wall or doorframe.

Chest Stretch with a Partner

Getting a partner to pull the arms back gently can be an effective way of stretching the chest. Just make sure you communicate and let them know when you can feel a gentle stretch.

Teaching Points

Hold your arms out behind you, 3/17/12 parallel to the floor

Wrist Flexor Stretch

Stretching the wrist flexor muscles can be difficult,but using a wall to apply pressure and increase the range of motion can be very effective. Make sure you keep 3/17/12

Triceps Stretch

The muscles of the arm including the Triceps are often overlooked when it comes to a stretching routine. Stretching the Triceps 3/17/12 especially after a

Wrist Extensor Stretch

the wrist extensors can be an effective treatment for tennis elbow or lateral epicondylitis. Teaching Points

Hold one arm straight out in front Use the other hand to bend the wrist and point the fingers towards the floor, applying gentle pressure
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Hold for between 10 and 30 seconds

Tennis Elbow Stretch

Tennis elbow (also known as lateral epicondylitis) is caused by degenerative changes in one or more of the forearm muscles, where they attach to the humerus. Stretching is part of the treatment for this condition. Teaching Points

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Hold one arm straight out in front