Shoulder and Upper Back Stretch

Then try this shoulder stretches exercise 10 times every day for a month and see the improvement.All through the day we need to lift our arms up to reach for things above our shoulders. Closing a window, reaching for our seat belt, opening a cabinet door.

Having a pain free motion is improved with shoulder stretches like this one. These can be performed in a chair or standing next to a chair. I like standing because you can also work on your balance.

This is a great limbering stretch to incorporate your breathing, in through the nose and out through the mouth.Try to bring the air all the way down to your abdomen when breathing in.

Purpose of this exercise

Increases your shoulder and scapular range of motion. Stretches your chest and shoulder. Will make it easier to reach to that high shelf in your kitchen.

Step 1

Bring palms together in front of chest. ake a breath in through your nose.

Step 2

Exhale as you bring arms up. Straighten arms overhead with palms forward. Lower your arms out to the side and back to the starting position.

Breathing

Exhale during the upward movement phase. Inhale during the downward movement phase.

Tips

Try to keep your forearms together as you raise your hands. Squeeze shoulder blades as you bring your arms down.Keep your chest raised.

Take it up a notch

Add one pound wrist weights to your arms to increase the workout. While in prayer position, stretch wrists back for few seconds.

How to do Shoulder and Upper Back Stretch

More Upper Body Stretches

1. Shoulder And Upper Back Stretch

• Shoulder stretches to increases your shoulder and scapular range of motion.
• Stretches your chest and shoulder.
• Will make it easier to reach to that high shelf in your kitchen.

2. Shoulder Rolls

• Improve the range of motion in your shoulder and upper back region with these stretching routines.
• Will assist in keeping your rib muscles flexible.
• Help in activities like reaching up to a high shelf or across the table at dinner.

3. Neck Side Stretch

• Improve the range of motion in your neck and upper back with these good stretching exercises.
• Helps with those everyday movements you need to do like looking under the bed for that other shoe!

4.Neck Rotation

• Improve the range of motion in our neck with these neck stretches.
• Help stretch the upper back and scapular muscles.

5. Shoulder Circles

• Improve the range of motion of your shoulders and upper back with these types of stretching.
• Helps increase flexibility in your chest and lungs.

6. Shoulder Stretch

• Helps stretch our shoulder, scapula and supporting muscles and joints.
• Improves our reaching ability especially across the body for these benefits of stretching.

7. Chest Stretch

• Stretches the chest and shoulders with these chest exercises.
• Improves posture and lung functioning.

8. Overhead Reach

• Increase the range of motion in your shoulder and upper back with these arm stretches.
• Help improve your ability to reach, as in getting a pan out of the cabinet or ice cream out of the freezer.

9. Reach Back

• Improve your ability to reach behind as in reaching back to hold on to an armrest before sitting down.
• Increase the range of motion of your shoulders and stretches your chest muscles with these arm exercises.

10. Triceps Stretch

• Stretches the shoulder and triceps with these stretches before exercise.
• Improves the mobility of your upper arm and shoulder.

11. Hand Stretch

• Increase the flexibility and range of motion of your hand and fingers with these hand exercises.
• Warms up your hand to prepare for the activity of the day.

12. Arm Raises

• Improves the range of motion of your shoulders with these muscle stretching exercises.
• Strengthens your arm for activities that require overhead reach like up to a shelf or pulling the light cord in the basement.

Resources Check For Safety
https://www.cdc.gov/steadi/pdf/STEADI-Brochure-CheckForSafety-508.pdf