22/09/2025
1. Cross-Body Shoulder Stretch
Target: Rear deltoids
How to do it:
Extend one arm across your body.
Use the opposite hand to pull the arm closer to your chest.
Hold for 20–30 seconds per side.
2. Overhead Triceps & Shoulder Stretch
Target: Triceps and shoulder
How to do it:
Raise one arm overhead, bend the elbow to touch your upper back.
Use the opposite hand to gently press the bent elbow.
Hold 20–30 seconds each side.
3. Thread the Needle Stretch
Target: Upper back, rear shoulder, rotator cuff
How to do it:
Start on all fours.
Slide your right arm under your left arm, palm up, lowering your right shoulder and cheek to the floor.
Hold 30 seconds, repeat on the other side.
4. Doorway Shoulder Stretch
Target: Chest and front shoulders
How to do it:
Stand in a doorway with arms at 90° angles on the door frame.
Step forward gently until you feel a stretch in the front of your shoulders and chest.
Hold for 20–30 seconds.
5. Eagle Arms Stretch (from Yoga)
Target: Rear shoulders and upper back
How to do it:
Extend arms in front of you, cross right arm over left, and bend elbows.
Try to bring palms together.
Lift elbows slightly and hold for 20–30 seconds. Switch sides.
6. Child’s Pose with Shoulder Extension
Target: Lats and shoulders
How to do it:
From kneeling, sit back on heels and extend arms forward.
For a deeper stretch, place hands on a block or elevated surface.
Hold for 30 seconds.
7. Standing Wall Angels
Target: Shoulder mobility and posture muscles
How to do it:
Stand against a wall, back flat, arms raised in a "goalpost" shape.
Slowly raise and lower arms like making a snow angel.
Do 10 slow reps.
8. Sleeper Stretch
Target: Posterior shoulder (rotator cuff)
How to do it:
Lie on your side with your bottom arm at 90°.
Use the top arm to gently push the forearm of the bottom arm toward the floor.
Hold for 20–30 seconds, switch sides.
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