PDFPosition: Standing up or sitting on a stool, with your back straight, head up.
Movement: Clasp your hands behind your back, palms inwards facing towards your back; gently lift your arms backwards, keeping your elbows straight, until you feel a gentle stretch over the front of your shoulders and upper arms. Hold the position for a count of 6, then relax completely.
Repetitions and frequency: 3-5 times, 1-5 times a day.
Note: Avoid pain. Only lift a little way, do not force the movement to the limit. Do not try to stretch further from the stretched position. Keep your neck muscles as relaxed as possible throughout the stretch. Breathe evenly: do not hold your breath.
Benefits: Stretches the front of the shoulder and elbow, counteracting the tendency of the biceps muscle to tighten and shorten. Helps to protect both joints against degenerative change.
After injury: Vital after any shoulder injury, as soon as recovery permits.
