Upper Body Stretches

Paraspinals – Erector Spinae – Low Back Stretch

Low Back Stretch Muscles: Paraspinals (longissimus,Iliocoastalis, Spinalis) Action: Muscles support the body in a standing /erect posture. Stretch; Prone (face down) bend the knees and hips. Arms stretched out above head. Stretch will be from the hips to mid to upper back. Cautions:: careful of knee and hip flexion. In addition, make the stretch stay in the paraspinals and not just the low back muscles.

Rhomboids Major/Minor – Shoulder retraction

Muscle: Rhomboids. Action: Shoulder retraction. Stretch: Sitting, with the arms crossed and the hands under the opposite knee. Gently press your body weight back until you feel the stretch across your upper back and shoulders. Reverse hands to make sure you get equal stretch to each Rhomboid. Cautions:

Pectoralis Major/Minor – Chest protraction

Muscle: Pectoralis Major & Minor.  Action: shoulder protraction. Stretch: Standing, Place forearm against doorframe . Gently, stretch the arm back so that the Pectorales are given tension. This can be done in three positions.With the humerous bone at the A.) Horizontal B.) 45 degrees up and C.) 45 degress down.

Supraspinatus – Rotator Cuff- Arm Abduction

Rotator Cuff Muscles Supraspinatus/Infraspinatus/Teres Minor/Subscapularis Muscle: Supraspinatus Action: abduction of the humeral head Stretch: Sitting, draw the arm behind the back and have the opposite hand grasp the wrist or forearm and gently pull the arm, down..and over, (across the back) Cautions: Important to maintain Core posture to achieve adequate stretch.

Infraspinatus – Rotator cuff

Muscle: Infraspinatus Action: lateral rotation of the humeral head Stretch: Sitting with the arm pulled across the front of the chest. The opposite arm clasps it to give further stretch. This can be done in Three positions.. A) horizontal across chest B) pulled slightly up toward opposite shoulder and C) pulled slightly down to base of opposite rib cage.

Flexors of the forearm

Carpal Tunnel Syndrome Stretches Muscle: Flexors of Forearms Action: Flexors of Forearms Stretch: place hand flat on table or counter, with fingers pointing behind you. With palm flat on surface, lean your body weight toward your finger tips. Alternate: sitting, stretch arm out, turn palm up and draw finger tips down toward floor. Cautions: start gently and don’t over stretch.