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Stretches - Shoulder & Arm

Mega Therapy


Posterior shoulder/Triceps
Mega Therapy
  • Pull your arm across your body keeping it straight
  • Keep your shoulders down
  • Use your other arm to pull the stretching arm closer to your body
  • Hold for 30 sec to a minute
  • Repeat on both sides

Triceps
Mega Therapy
  • Put your arm up in the air near your ear
  • Bend your elbow so your hand is behind your back near your opposite shoulder blade
  • With your other hand, pull your elbow towards you until you feel the stretch down the back of your arm and shoulder
  • Hold for 30 sec to a minute
  • Repeat on both sides



Anterior shoulder/Pectorals
Mega Therapy
  • Stand next to a door frame
  • Bend your arm to 90 degrees
  • Put your forearm against the doorframe with your elbow at shoulder height
  • Turn your body away from your arm until you feel the stretch in the front of your shoulder
  • Hold for 30 sec to a minute
  • Repeat on both sides



Biceps
Mega Therapy
  • Stand next to a wall
  • Put your arm out to your side at shoulder height with your palm on the wall
  • Keep your arm straight
  • Turn your body away from your arm until you feel a stretch in the front of your shoulder
  • Hold for 30 sec to a minute
  • Repeat on both sides

Anterior shoulder/chest
Mega Therapy
  • Link your fingers together behind your back
  • Straighten your arms behind you
  • Lift your hands as high as you can behind you keeping your arms straight
  • Hold for 30 sec to a minute



Anterior shoulder/chest
Mega Therapy
  • Place both hands behind your head with your fingers interlocked and thumbs pointing down
  • Look straight ahead
  • Move your elbows away from each other as far as possible
  • Hold for 30 sec to a minute

Shoulder Extension
Mega Therapy
  • Hold your arms above your head with your shoulders rotated inwards and your palms facing each other
  • Reach up towards the ceiling as far as you can
  • Hold for 30 sec to a minute



Forearm/palm
Mega Therapy
  • Turn your palms so they are facing out from your body
  • Put your palms on the edge of a table
  • Keep your arms straight
  • Push your palms so they lie flat on the table
  • Hold for 30 sec to a minute

Forearm
Mega Therapy
  • Interlock your fingers
  • Turn your palms to face away from you
  • Straighten your arms out in front of you as far as you can
  • Hold for 30 sec to a minute



Forearm extensors
Mega Therapy
  • Keep your arm straight
  • Turn your arm inwards from the shoulder so your palm is facing away from your leg
  • With your other hand pull your fingers up towards your wrist until you feel the stretch near your elbow
  • Hold for 30 sec to a minute
  • Repeat on both sides