Scapula Stretch (Arm Across Chest)

Goal: Stretch the posterior shoulder area.

1. Stand or sit upright.
3. Extend one arm forward at shoulder height.
5. Pull this arm across the front of your chest.
7. With the other hand, grasp the elbow or upper arm and gently pull towards your chest.
9. Do not raise your shoulders; keep your neck relaxed.
11. Hold for 20-30 seconds, then switch sides.
13. 2-3 repetitions per side.

 

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3.2. Pectoral Stretch at the Doorway

Goal: Opens the chest, relieves stress on the anterior shoulder, helpful for extensive computer work.

1. Stand in a doorway.
3. Place one arm at a right angle (elbow at shoulder height) against the door frame.
5. Slowly lean your upper body forward into the doorway until you feel a stretch in your chest and anterior shoulder.
7. Keep your shoulder down, do not pull it towards your ear.
9. Hold for 20-30 seconds, then switch sides.
11. 2-3 repetitions per side.

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3.3. Lateral Neck Stretch

1. Sit or stand upright.
3. Consciously let your shoulders drop down.
5. Slowly tilt your head to the right side (ear towards shoulder) until you feel a stretch on the left side of your neck.
7. Optional: Gently place your right hand on the left side of your head and minimally increase the stretch (no pulling!).
9. Hold for 20-30 seconds, then return to the center.
11. Switch sides.
13. 2-3 repetitions per side.

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