Shoulder and Arm Stretches*
Start these stretches in a neutral position with your head facing forwards and your shoulders relaxed
with your arms beside you.
You should use slow and gentle movements. You should feel a tension or a pull on your muscles but
if you feel any resistance or pain stop the stretch immediately.
Stretch 1
-
Start with your head facing forwards, your shoulders relaxed and your arms beside you.
Roll your shoulders upwards and backwards in a circular action 3 to 5 times.
Stretch 2
-
-
Raise your hands overhead and reach
towards the ceiling with hands
together and palms facing the ceiling.
Gently pull your hands upwards
towards the ceiling and hold this
stretch (reaching upwards) for 10-15
seconds. You should feel this stretch
at the back of your shoulders and
upper back.
Release the stretch and return to a
neutral position
Page 1
Stretch 3
-
Stand in a neutral position for this stretch (feet flat on the floor about as far apart as your
shoulders, head facing forwards, shoulders relaxed and arms at your sides)
Reach both hands behind you and interlock your fingers close to your body
Slowly move your hands upwards towards the ceiling. You should feel this stretch in your
shoulders and upper back. Hold this stretch (reaching upwards) for 10-20 seconds.
Release the stretch and return to standing in a neutral position.
Stretch 4
-
-
Start from a neutral position (sitting or
standing)
Point one elbow to the ceiling as
shown
Slowly and gently ease the elbow
backwards with your opposite hand
You should feel a pull on the muscles
at the back of the upper arm and you
can hold this position for 10-15
seconds.
Release the stretch and relax.
Now stretch the opposite side by
pointing the other elbow to the ceiling.
Additional information and a video demonstrating these stretches is available
at http://westernsydney.edu.au/whs/whs/workplace_stretches
*Precautions for safe stretching
Remember to: Seek medical advice before starting new stretches if you have an injury or medical condition; Only stretch as far
as you feel comfortable; Use slow and gentle movements; Breathe normally while you stretch. Don’t hold your breath; Stretch
both sides of your body and try and stretch each side evenly.