stretching exercise for upper body

Stretching Exercise for Upper Body

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.

•Teaching Points

• Look straight forward and do not let the chin drop down

• Move your ear towards the shoulder• Don't let your shoulder lift up• Hold for between 10 and 30 seconds

Variations• When stretching the right side, further the stretch by

using the left hand to apply gentle pressure to the right side of the head

•Muscles Stretched

• Upper fibres of Trapezius • Scalenes• Levator Scapulae•

Related Injuries • Tight muscles in the upper back and neck

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 your hands together

to stop your shoulders from elevating • Bring your chin down to meet your chest• Hold for between 10 and 30 seconds

• Variations• Perform sitting on a chair and gripping the chair between

your legs to keep the shoulders down

Muscles Stretched• Upper fibres of Trapezius• Splenius muscles • Levator Scapulae


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.

Teaching Points• Start facing straight forwards and with your arms in front

of you• Keep the elbows straight and clasp your hands together

to stop your shoulders from elevating • Turn your neck so that your chin moves towards your

shoulder• Hold for between 10 and 30 seconds

• Variations• When twisting the head, lift the chin slightly upwards to

place more emphasis on Sternocleidomastoid •

Muscles Stretched• Upper fibres of Trapezius• Sternocleidomastoid• Splenius


Sternocleidomastoid Stretch

• The Sternoclediomastoid muscles are the two large strap-like muscles on the front of the neck which attach from the clavicle (collar bone) to the skull (just behind the ear).

Teaching Points• Take one ear over the your shoulder as far as you

can • Then lift the chin upwards until you feel a stretch

in the muscle at the front, opposite side of the neck.

• Stretch the other side!

• Variations• Use can apply pressure to the shoulder on the

opposite side to anchor the shoulder to increase the stretch.

Muscles Stretched• Sternocleidomastoid


Anterior Shoulder Stretch

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

Teaching Points• Stand upright with the back straight• Clasp your hands behind your back• Slowly lift your hands away from the back and up

towards the ceiling• Hold for between 10 and 30 seconds

• Variations• Place the palms of your hands on your lower back • Try to bring your elbows together behind your

back

Muscles Stretched• Anterior Deltoid• Pectoralis minor

Related Injuries • Deltoid strain

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)• Keep the elbow straight• Take one step forwards and lean forwards until you can

feel a stretch• Hold for between 10 and 30 seconds

• Variations• If you can't quite reach, use the highest point you can

reach

Muscles Stretched• Anterior Deltoid• Pectoralis Minor•

Related Injuries • Deltoid tears

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 elbow of the arm being

stretched towards the opposite shoulder • Hold for between 10 and 30 seconds

• Variations• Bend the elbow of the arm being stretched •

Muscles Stretched• Posterior Deltoid• Supraspinatus• Infraspinatus• Rhomboids

Related Injuries • Rotator cuff injuries • Supraspinatus tear

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• Use the other hand to pull the elbow forwards• Make sure you keep your back hand still • Hold for between 10 and 30 seconds

• Variations• Supraspinatus Stretch•

Muscles Stretched• Supraspinatus• Infraspinatus

Related Injuries • Rotator Cuff Injuries

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 move the

elbows forwards • Don't move your hands, just your elbows!• Hold for between 10 and 30 seconds

• Variations• Posterior shoulder stretch II •

Muscles Stretched• Supraspinatus•

Related Injuries • Rotator Cuff

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.

Teaching Points• Lay on your back with your shoulder abducted

to 90 degrees and elbow flexed to 90 degrees• Get a partner to internally (medially) rotate your

shoulder, ie. push the fist forwards towards the floor

• Hold for between 10 and 30 seconds

• Variations• Posterior Shoulder Stretch II •

Muscles Stretched• Infraspinatus• Teres Minor •


External Rotation Stretch

• The muscles of the rotator cuff such as subscapularis should be stretched prior to activities involving overhead movements such as throwing and racket sports.

• Teaching Points• Lay on your back with your shoulder abducted to 90 degrees and

elbow flexed to 90 degrees• Get a partner to externally rotate your shoulder, ie. push the fist

backwards towards the floor. Make sure they support the upper arm at the elbow


• Variations• If you don't have a partner to help, stand with your back against

a wall• With the arm in the same position try to touch the fist on the

wall• When this is easy, move forwards slightly to allow more

movement• Don't lean back! •

Muscles Stretched• Subscapularis• Teres Major •


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 wall or doorframe.• Step forwards and rotate your body away from

your outstretched arm • Hold for between 10 and 30 seconds

• Muscles Stretched• Pectoralis Major • Pectoralis Minor •

Related Injuries • Spinal kyphosis (rounded posture)

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, parallel to the floor• Your partner should be standing behind you and

holding your lower arms• Get your partner to gently apply pressure as if trying

to push your wrists together • Hold for between 10 and 30 seconds

• Variations• Chest Stretch•

Muscles Stretched• Pectoralis Major • Pectoralis Minor •

Related Injuries • Spinal Kyphosis (rounded shoulders)

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 the elbow straight.

Teaching Points• Stand facing a wall with your arms outstretched and palms

facing up• Place your fingers on the wall pointing downwards• Slowly try to place your whole hand flat on the wall by

extending the wrist • Hold for between 10 and 30 seconds

• Variations• Perform on all fours so that your fingers point to your

knees• To increase the stretch, sit further back onto your heels •

Muscles Stretched• Flexor Carpi Radlialis• Flexor Carpi Ulnaris• Flexor Digitorum Superficialis• Biceps Brachii

Related Injuries • Golfers elbow

Triceps Stretch

• The muscles of the arm including the Triceps are often overlooked when it comes to a stretching routine. Stretching the Triceps especially after a weights workout can help reduce Delayed Onset Muscle Soreness

Teaching Points• Place your hand on your upper back with the elbow bend

towards the ceiling• Use your other hand to pull the elbow towards your head • Hold for between 10 and 30 seconds

• Variations • Hold a towel in the hand of the arm being stretched and

bring it into the position above so that the towel is hanging behind your back

• Bring the other hand behind you at waist height and pull down on the towel

Muscles Stretched• Triceps Brachii•

Related Injuries • Triceps tendon tear or inflammation

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 • Hold for between 10 and 30 seconds

• Variations• Use a wall to apply pressure rather than the other

hand

Muscles Stretched• Extensor carpi radialis brevis• Extensor carpi radialis longus• Extensor carpi ulnaris• Extensor digitorum communis •

Related Injuries • Tennis elbow • Radial nerve entrapment

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

• Hold one arm straight out in front

• Use the other hand to bend the wrist and point the fingers towards the floor

• Rotate the wrist so that the fingers point across the body


• Muscles Stretched• Wrist Extensors •

Related Injuries • Tennis elbow

stretching exercise for upper body

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