2. Forward Bend
Relax
Breathe
Legs bent under you
Reach forward
Pull back with arms and press
down with palms
Shift your hips to increase or
decrease the stretch
Hold for 15 seconds
3. Forearm & Wrist Stretch
Relax
Breathe
Support yourself on hands and
knees
Thumbs pointed outwards
Fingers pointed towards knees
Keep palms flat
Lean back
Hold for 10-20 seconds
Repeat
4. Arms Overhead
Relax
Breathe
Arms overhead
Palms together
Stretch upward and backward
Hold for 5-8 seconds
5. Shoulder & Upper Back
Relax
Breathe
Pull your elbow across your
chest toward the opposite
shoulder
Hold for 10 seconds
6. Shoulder & Upper Back PNF
Relax
Breathe
With your left hand, hold the
outside of the right arm above
the elbow
Resist for 3-4 seconds
Relax
Stretch arm across body
Hold for 10 seconds
7. Triceps & Shoulder
Relax
Breathe
Arms overhead
Hold elbow of one arm with
the other hand
Pull the elbow behind the
head to stretch
Hold for 15 seconds
8. Triceps & Shoulder PNF
Relax
Breathe
Hold right elbow with left
hand
Move elbow down and out as
you resist
Hold for 3-4 seconds
Relax
Stretch for 10-15 seconds
9. Armpit & Shoulder
Relax
Breathe
Bend right elbow and put arm
behind head
Hold onto right elbow with
left arm
Move your head back against
arm until a mild stretch is felt
Hold for 10-15 seconds
10. Armpit & Shoulder Variation
Relax
Breathe
Pull your elbow behind your
head
Bend to the side from hips
Hold for 10 seconds
11. Reach Behind Back
Relax
Breathe
Reach behind your head with
your left hand
If you are able, grab your
right coming coming up
Hold for 5-10 seconds
12. Reach Behind Back Variation
Relax
Breathe
Drop a towel behind your
head
Reach up with the other arm
to grab the towel
Gradually move your hand up
the towel
16. Shoulder Shrug PNF
Relax
Breathe
Raise shoulders towards ears to slight tension
Hold for five seconds
Relax
Lower right shoulder as you lean your head left
Hold for 5 seconds
17. Arms Overhead
Relax
Breathe
Interlace fingers above head
Palms upward
Stretch for 15 seconds
18. Anterior Chest & Shoulders
Relax
Breathe
Knees slightly bent
Palms on lower back
Gently push palms forward
Hold for 10 seconds
Repeat twice
19. Side of Neck
Relax
Breathe
Lean your head sideways
toward your left shoulder
Left hand pulls right arm
down and across, behind your
back
Hold for 10-15 seconds
20. Doorway Stretch
Relax
Breathe
Stand in doorway
Hands at shoulder height
Move upper body forward to
a comfortable stretch
Hold for 15 seconds
21. Anterior Chest & Shoulders
Relax
Breathe
Fingers interlaced behind back
Turn your elbows inward
Hold for 5-10 seconds
22. Anterior Chest & Shoulders
Variation
Relax
Breathe
Interlace fingers behind back
Turn elbows inward
Life your arms up behind you
until you feel a stretch
Chest out and chin in
Hold for 5-10 seconds