Upper extremity stretches

1.Front shoulder stretches

Upper arm extremity stretches are effective in people who experience inactivity-related stiffness in upper arm and forearm, and for employees who often feel frozen hand due to prolonged working in front of computer or other similar conditions. Please follow the general recommendations for each exercise and adhere to specific instructions.

  1. Stand upright while facing a doorway
  2. Place feet shoulder-width apart
  3. Put one foot slightly in front of the other
  4. With straight arms, raise your arms to shoulder level
  5. Place the palms on doorframe with the thumbs on top
  6. Slowly lean the entire body forward
  7. Keep the elbows locked and the spine straight
  8. Keep this position for at least 10 seconds

2. Back and upper shoulder stretch

  1. Stand upright with the feet shoulder-width apart
  2. Bring the left arm across the front of the body,
  3. Put the left hand near the right hip
  4. Grab hold of the left elbow with your right hand
  5. Try to move the left elbow down and around the right side of the body
  6. Keep this position for at least 10 seconds
  7. Repeat stretching on the other side

4. Shoulder stretch

  1. Take a squatting position while facing a doorway
  2. Keep your feet next to each other
  3. Keep the right shoulder in the line with the left side of the doorjamb
  4. Grab the inside of the doorjamb with the right hand
  5. Lower the buttocks toward the floor
  6. Keep the right arm straight and feet firmly planted
  7. Keep this position for at least 10 seconds
  8. Repeat exercise on the other side

5. Elbow stretches

  1. Take a standing position in a doorway
  2. Keep feet shoulder apart and arms straight
  3. Raise the left arm to shoulder level and place it against the wall
  4. Rotate the trunk backward toward the wall
  5. Keep this position for at least 10 seconds
  6. Repeat exercise on the other side

6. Arm stretches

  1. Sit or stand upright with the left arm flexed at the elbow
  2. Put the left arm next to the left ear and the left hand near the right shoulder blade
  3. Grasp the left elbow with the right hand
  4. Slowly push the left elbow behind the head and toward the floor
  5. Keep this position for at least 10 seconds
  6. Repeat exercise on the other side

7. Elbow stretches

  1. Stand upright while facing a table with feet apart for hip width
  2. Flex the elbows and rest the forearms on the table
  3. Keep the palms up and spine straight
  4. Lean forward, bringing the chest toward the table
  5. Keep this position for at least 10 seconds

8. Front elbow stretches

  1. Stand with the back toward the inside of the doorframe
  2. Extend the left arm above the midpoint between the hip and shoulder
  3. Keep the arm straight
  4. Grasp the doorframe with the left hand with the thumb pointing up
  5. Rotate the arm inside
  6. Keep this position for at least 10 seconds
  7. Repeat exercise on the other side

9. Finger stretches

  1. Sit or stand upright
  2. Extend the right elbow and the wrist as far as possible
  3. Point the fingers downward.
  4. With the left hand, push the fingers down
  5. Keep this position for at least 10 seconds
  6. Repeat exercise on the other side

10. Back finger stretches

  1. Sit or stand upright
  2. Turn the left arm so that the palm faces up and flex the elbow to a 90-degree angle
  3. Flex the wrist to a 90-degree angle
  4. Flex the fingers so that they are pointed toward the elbow.
  5. Place the right hand on top of the fingers and press the fingers down toward the forearm
  6. Keep this position for at least 10 seconds
  7. Repeat exercise on the other side