Upper Extremity Stretching
Childs Pose | Set up: Start on your hands and knees on the floor. Stretch: Push your hips back toward your heels while sliding your hands forward, bringing your chest down toward the floor. Relax into the stretch and sit your hips as close to your heels as you comfortably can. Target: Complete 3 sets, holding the stretch for 20 seconds each time. |
Doorway Pec Stretch | Set up: Stand tall right in the middle of an open doorway. Bend your elbows at a 90-degree angle and rest your forearms flat against the doorframe on each side. Stretch: Take a small step forward with one foot until you feel a gentle stretch across your chest and the front of your shoulders. Hold that spot. Target: Hold the stretch for 20–30 seconds, then step back to relax. |
Pec Stretch | Set up: Lie on your back over a foam half roll positioned length wise in the middle of your shoulder blades. Keep your knees bent and feet flat on the floor. Stretch: With your elbows bent, slowly lower your arms out to the sides toward the floor until you feel a gentle, comfortable stretch open up across the front of your chest and shoulders. Hold this position while breathing deeply. Target: Hold for 20–30 seconds; complete 3 sets. |
Triceps Stretch | Set up: Stand tall with your feet hip-width apart and your shoulders relaxed. Stretch: Raise one arm straight overhead, bend your elbow so your hand reaches down behind your head toward your upper back. Reach over with your opposite hand to rest on your bent elbow and apply gentle pressure downward and back until you feel a comfortable stretch in the back of your upper arm (triceps). Hold this position. Target: Hold for 20–30 seconds per arm; complete 3 sets. |
Downward Dog | Set up: Start on all fours on the floor with your hands planted directly under your shoulders. Stretch: Press firmly through your palms to lift your hips up and back, driving your body into an inverted "V" position. Straighten your knees and elbows as far as comfortable, pressing your heels down toward the floor until you feel a lengthen through your calves, hamstrings, and upper back. Hold this position while taking deep breaths. Target: Hold for 20–30 seconds; complete 3 sets. |