Shoulder shrug
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slide 1 of 7, Shoulder shrug,
While you sit or stand, lift your shoulders toward your ears. Relax your shoulders, and let them drop to their usual position.
Shoulder roll
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slide 2 of 7, Shoulder roll,
While you sit or stand, roll your shoulders from front to back and up to down.
Shoulder blade stretch
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slide 3 of 7, Shoulder blade stretch,
- While you sit or stand, place your arms down straight, palms front.
- Raise your arms and bring your hands together above your head.
- Hold for 5 seconds.
- Repeat 2 or 3 times.
Overhead reach
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slide 4 of 7, Overhead reach,
- While you sit or stand, clasp your hands together and extend your elbows.
- Lift your arms toward your head.
- Hold for 3 seconds.
- Repeat 2 or 3 times.
Shoulder pinch
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slide 5 of 7, Shoulder pinch,
- Stand with your arms at your sides.
- Bring your elbows back, and squeeze your shoulder blades together. Keep your shoulders back and down.
- Hold for 5 seconds.
- Repeat 2 or 3 times.
Wall climb
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slide 6 of 7, Wall climb,
- While you stand, face a wall, with one hand on the wall.
- Walk your fingers up the wall until you feel a stretch.
- Hold that position for 5 seconds.
- Slowly walk your fingers back down to the starting position.
- Repeat 2 or 3 times.
Elbow circles
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slide 7 of 7, Elbow circles,
- While you sit or stand, put your right hand on your right shoulder, and your left hand on your left shoulder.
- Raise your elbows until you feel a stretch.
- Make circles with your elbows. Start small and then make larger circles.
- Change direction with your circles.
- Repeat 2 or 3 times.
Current as of: November 9, 2022
Author: Healthwise Staff
Medical Review:Sarah Marshall MD - Family Medicine & Anne C. Poinier MD - Internal Medicine & Kathleen Romito MD - Family Medicine & Douglas A. Stewart MD - Medical Oncology
