Shoulders 3

A series of stretches designed to increase flexibility in the shoulders.

Exercise Overview

Exercise Instructions

Upward Salute demonstration

1. Upward Salute

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Slowly sweep your arms out and up over your head.
  • Keep your hands shoulder-width apart and reach toward the ceiling.
  • Relax your shoulders and look slightly upward.

Tips

  • Ground your feet firmly into the floor and distribute your weight evenly between your feet.
  • Engage your core muscles to avoid arching your lower back.

Modifications

  • For less intensity, place your hands behind your head or on your hips.

Benefits

  • Spine, Upper Back, Obliques, Shoulders, Chest, Lats, Abdomen
Rag Doll demonstration

2. Rag Doll

Instructions

  • Start from a standing position with your feet hip-width apart and your knees slightly bent.
  • Inhale and extend your arms overhead, lengthening your spine.
  • Exhale and slowly bend forward at the hips, letting your upper body hang down.
  • Grab your opposite elbows and let your head and arms hang heavy.

Tips

  • Keep your weight evenly distributed between your heels and the balls of your feet.
  • Focus on lengthening your spine rather than reaching for the floor.

Modifications

  • Bend your knees more to avoid straining your back.
  • Use a block or chair to rest your elbows on if reaching the floor is difficult.

Benefits

  • Calves, Shoulders, Hips, Hamstrings, Lower Back, Glutes
Chest Opener demonstration

3. Chest Opener

Instructions

  • Start from a standing position with your feet hip-width apart.
  • Clasp your hands behind your head and widen your arms to bring your elbows out and back.
  • Gently squeeze your shoulder blades together and open your chest.

Tips

  • Lower your shoulders and relax your neck.
  • Keep your back and spine straight.

Modifications

  • If clasping your hands behind your head is difficult, use a strap or towel to hold onto.

Benefits

  • Shoulders, Chest, Abdomen
One Arm Hug demonstration

4. One Arm Hug

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Extend one arm across your body, bringing it towards the opposite shoulder.
  • Hook your other arm around your extended arm to pull it closer to your chest.

Tips

  • Maintain an upright posture and avoid leaning to either side.
  • Keep your extended arm relaxed.

Modifications

  • For a gentler stretch, lower your extended arm to your abdomen and pull it with your other hand.

Benefits

  • Triceps, Shoulders, Lats
Reverse Shoulder demonstration

5. Reverse Shoulder

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Clasp your hands behind your back with your thumbs pointing towards the floor.
  • Straighten your arms and gently lift your hands away from your back.
  • Pull your shoulders back and down, lift your chest, and slightly tuck your chin.

Tips

  • Keep your core engaged to support your lower back.
  • Avoid arching your back excessively.

Modifications

  • For less intensity, don't lift your hands as high behind your back.

Benefits

  • Shoulders, Chest, Biceps
Overhead Tricep demonstration

6. Overhead Tricep

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Raise one arm overhead and bend your elbow, bringing your hand towards the opposite shoulder blade.
  • Use your opposite hand to gently press your elbow down towards the middle of your back

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Lats
Wall Arms demonstration

7. Wall Arms

Instructions

  • Start from a standing position with your feet hip-width apart and the side of your shoulder against a wall.
  • Keeping your feet in place, rotate your torso and reach back with your arm to place your palm against the wall at shoulder height.
  • Keep your hand against the wall and rotate your torso back to face forward.

Tips

  • Your knees, hips, and shoulders should be square and in line at the end of the movement.

Benefits

  • Shoulders, Chest, Biceps
Forward Fold demonstration

8. Forward Fold

Instructions

  • Start from a standing position with your feet hip-width apart and your hands interlaced behind your back.
  • Slowly bend forward from your hips, letting your upper body hang down toward the floor.
  • Extend your arms and let your hands fall forward over your head.

Tips

  • Let your head and neck relax completely.
  • Keep your legs straight but not locked.

Modifications

  • If interlacing your fingers is difficult, hold a strap or towel between your hands.

Benefits

  • Calves, Upper Back, Shoulders, Hips, Hamstrings, Chest, Glutes
Eagle Arm demonstration

9. Eagle Arm

Instructions

  • Start from a standing or seated position with your back straight and your arms straight out in front of you at shoulder height.
  • Cross one arm over the other at the elbows, then bend your arms to bring your forearms perpendicular to the floor.
  • Wrap your forearms around each other to bring your palms together.

Tips

  • Keep your shoulders relaxed and try to create space between your shoulder blades.

Modifications

  • If your palms don't touch, press the backs of your hands together instead.

Benefits

  • Triceps, Upper Back, Shoulders, Lats
Wall Pecs demonstration

10. Wall Pecs

Instructions

  • Start from a standing position in a open doorway or facing the outside corner of a wall.
  • Place your palm and forearm against the wall at shoulder height, forming a 90-degree angle at your elbow.
  • Step forward with one leg and and lean forward until you feel a stretch in your chest.

Tips

  • Keep your shoulder blade pulled down and back.
  • Keep your body upright and don't twist or lean to either side.

Modifications

  • For less intensity, don't lean as far forward.

Benefits

  • Shoulders, Chest
Diver demonstration

11. Diver

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Extend your arms out in front of you, bringing your hands together so one hand is on top of the other.
  • Tuck your head down between your arms and round your back while reaching forward with your hands.

Tips

  • Keep your core engaged and your feet flat on the floor.

Benefits

  • Neck, Upper Back, Shoulders, Lower Back
Wall Dog demonstration

12. Wall Dog

Instructions

  • Start from a standing position facing a wall, about an arm's length away.
  • Place your hands on the wall at shoulder height and take a step back with both feet.
  • Keep your arms and legs straight and lower your upper body towards the floor.

Tips

  • Relax your neck and let your head hang between your arms.

Modifications

  • If the stretch is too intense, bend your knees slightly and walk your feet closer to the wall.

Benefits

  • Upper Back, Shoulders, Hamstrings, Chest, Lower Back
Doorway Pecs demonstration

13. Doorway Pecs

Instructions

  • Start from a standing position in an open doorway.
  • Place both of your palms and forearms against the sides of the doorframe at shoulder height, forming 90-degrees at your elbows.
  • Step one foot forward and lean forward through the doorway until your feel a stretch in your chest.

Tips

  • Keep your shoulder blades pulled down and back.
  • Maintain a neutral spine and avoid arching your lower back.

Modifications

  • For less intensity, don't lean as far forward.

Benefits

  • Shoulders, Chest
Shoulder Rolls demonstration

14. Shoulder Rolls

Instructions

  • Start from a standing position with your back straight and your arms at your sides.
  • Lift your shoulders up towards your ears.
  • Roll your shoulders back and down, making a circular motion.
  • Repeat the movement and reverse direction at the halfway point.

Tips

  • Focus on creating a smooth, fluid motion to avoid straining your neck.
  • Keep your neck relaxed and your gaze forward.

Modifications

  • If you experience discomfort, perform smaller circles or just lift and lower your shoulders.

Benefits

  • Neck, Upper Back, Shoulders
Neck Roll demonstration

15. Neck Roll

Instructions

  • Start from a seated position with your back straight and your shoulder relaxed.
  • Tuck your chin down towards your chest and gently roll your neck to the right, bringing your right ear towards your right shoulder.
  • Roll your chin back down towards your chest and then roll your neck to the left, bringing your left ear towards your left shoulder.
  • Repeat this back and forth in a slow, continuous motion.

Tips

  • Move slowly and gently to avoid strain or dizziness.
  • Minimize your risk of injury by avoiding full neck circles.

Modifications

  • If you have neck pain, limit your range of motion to a comfortable level.

Benefits

  • Spine, Neck, Upper Back, Shoulders
Ear-to-Shoulder demonstration

16. Ear-to-Shoulder

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly tilt your head to one side, bringing your ear towards your shoulder.
  • Place your opposite hand behind your back and your other hand on the top of your head and gently pull down.

Tips

  • Keep your back straight and your shoulders relaxed.
  • Don't lift or tuck your chin; keep it in a neutral position.

Benefits

  • Neck, Shoulders
Cactus Arms demonstration

17. Cactus Arms

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Raise your arms to shoulder height, bending your elbows at a 90-degree angle with your palms facing forward.
  • Keep your elbows in line with your shoulders and your forearms perpendicular to the floor.
  • Squeeze your shoulder blades together, opening your chest.

Tips

  • Keep your shoulders relaxed and away from your ears.
  • Keep your neck long and gaze straight ahead.

Modifications

  • If you experience shoulder discomfort, lower your elbows slightly.
  • For added support, practice the pose with your back against a wall.

Benefits

  • Spine, Neck, Upper Back, Shoulders, Chest
Bear Hug demonstration

18. Bear Hug

Instructions

  • Start from a standing or seated position with your back straight and your arms out to the sides.
  • Wrap your arms around yourself, placing your hands on your shoulder blades.
  • Squeeze your arms around your upper body, round your upper back, and tuck your chin to your chest.

Tips

  • Exhale at the beginning of the movement to make it easier to wrap your arms around your body.

Modifications

  • For less intensity, perform the exercise with your arms crossed in front of your chest.

Benefits

  • Spine, Neck, Upper Back, Shoulders
Cow Face demonstration

19. Cow Face

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Lift one arm overhead, then bend your elbow to place your hand between your shoulder blades.
  • Lift your other arm out to the side, then bend your elbow to bring it behind your back.
  • Clasp your hands together behind your back.

Tips

  • Keep your chest lifted and your back straight.

Modifications

  • For less intensity, place one hand on your upper back and the other on your lower back.

Benefits

  • Triceps, Shoulders
Upward Dog demonstration

20. Upward Dog

Instructions

  • Start lying on your stomach with your legs extended and your hands under your shoulders.
  • Press your palms into the floor, straightening your arms to lift your upper body and legs off the floor.
  • Lift your chest, relax your shoulders, and look slightly upward.

Tips

  • Only the tops of your feet and your palms should be touching the floor.
  • Keep your arms straight but avoid locking your elbows.

Modifications

  • For less intensity, keep your thighs on the floor.

Benefits

  • Psoas, Spine, Chest, Abdomen
Child's Pose demonstration

21. Child's Pose

Instructions

  • Start on your hands and knees in a tabletop position.
  • Widen your knees and bring your big toes together so they're touching.
  • Sit back on your heels, then reach forward with your hands and lower your chest toward the floor.
  • Relax your hips and rest your forehead on the floor.

Tips

  • Walk your fingertips forward to increase the stretch.
  • Allow your chest to sink towards the floor.

Modifications

  • For less intensity, don't spread your knees as wide.
  • If your forehead doesn't reach the floor, rest it on a block or folded blanket.

Benefits

  • Feet, Shins, Shoulders, Hips, Lower Back, Ankles
Downward Dog demonstration

22. Downward Dog

Instructions

  • Start on your hands and knees in a tabletop position.
  • Tuck your toes under, press your palms into the floor, and straighten your arms and legs to lift your hips up and back.
  • Push your chest toward your thighs and your heels toward the floor.

Tips

  • Relax your shoulders and let your head hang between your arms.
  • Distribute your weight evenly between your hands and feet.
  • Keep a slight bend in your knees to avoid hyperextension

Modifications

  • For less intensity, bend your knees more or place your hands on the edge of a chair.
  • To reduce pressure on your wrists, place your forearms on the floor or use a block under your hands.

Benefits

  • Calves, Shoulders, Hamstrings, Lower Back, Glutes
Shoulder Cross demonstration

23. Shoulder Cross

Instructions

  • Start lying on your side with your legs straight and your bottom arm extended in front of you.
  • Slowly roll onto your stomach, keeping your bottom arm on the floor.
  • Reach your other arm up over your head and place your hand on the floor.

Tips

  • Keep your bottom arm relaxed on the floor.

Modifications

  • If the stretch is too intense, reduce the amount of rotation onto your stomach.

Benefits

  • Triceps, Upper Back, Shoulders
Shoulder Opener demonstration

24. Shoulder Opener

Instructions

  • Start lying on your stomach with your arms extended out to the sides.
  • Slowly roll onto one side, bringing your opposite leg over and placing your foot flat on the floor behind your bottom leg.
  • Keep your bottom arm extended and allow the weight of your top leg to open your chest and shoulder.
  • Use your opposite hand to gently press into the floor for support and to deepen the stretch.

Tips

  • Move slowly and with control to avoid straining your shoulder.

Modifications

  • If the stretch is too intense, reduce the amount of rotation in your body.

Benefits

  • Shoulders, Chest, Biceps
Seated Chest demonstration

25. Seated Chest

Instructions

  • Start on the floor in a seated position with your knees bent and your feet flat on the floor.
  • Place your palms on the floor behind you with your fingers pointing away from your body.
  • Keep your feet in place while slowly sliding your hands away from your body until your feel a stretch in your chest.

Tips

  • Keep your arms straight and pull your shoulders back and down.
  • Lift your chest and slightly tuck your chin.
  • Avoid arching your back excessively.

Modifications

  • For less intensity, keep your hands closer to your body.

Benefits

  • Shoulders, Chest, Biceps