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Chest and shoulder stretch

  1. Sit or stand tall. You can also stand against a wall. Glide your head backward over your body (dorsal glide).
  2. Raise both arms with your palms facing forward and your elbows out to the sides.
  3. Bend your elbows and slowly lower your arms while squeezing your shoulder blades down and back. Keep your elbows back and your hands up throughout the exercise. If you're using a wall, keep your arms and hands against the wall. You will feel your shoulder blades slide down and together. At the same time, you will feel a stretch across your chest and the front of your shoulders.
  4. Hold for about 6 seconds. Then relax for up to 10 seconds.
  5. Repeat 8 to 12 times.

Current as of: July 18, 2023

Author: Healthwise Staff
Clinical Review Board: All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

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