Name: Playbook - Ashley Thomas - Upper body stretches-Shoulder & elbow pain
Uploaded: 2024-01-19T23:30:03.843Z
Duration: 15 min
Description: Upper body stretches-Shoulder & elbow pain

Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
Think of the spine as a straight line connecting the shoulders to the hips. Try visualizing the line extending forward through the crown of the head and back through the tailbone. This is the position of a neutral spine.
Keep the neck long by looking down and out.

Curl your toes under.
Tilt your pelvis back so that your tailbone sticks up.
Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
Take your gaze gently up toward the ceiling without cranking your neck.

Release the tops of your feet to the floor.
Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round.
Draw your navel toward your spine.
Drop your head.
Take your gaze to your navel.
Repeat the Cat-Cow Stretch on each inhale and exhale, matching the movement to your own breath.

Continue for 5 to 10 breaths, moving the whole spine. After your final exhale, come back to a neutral spine.

Cat Cow

Flexor stretch:
Hold your affected arm straight out ahead at shoulder height, palm facing down. Use your other side hand to gently pull the hand and fingers upward, putting light pressure on the wrist.

 Extensor stretch:
Hold your affected arm straight out ahead of you at a 45-degree angle, palm and wrist downward. Gently push on your hand with your opposing hand until you feel a stretch in the top of the forearm.

Perform for 30 seconds each

Mobility - Wrist flexor/extensor stretch

Standing up, feet about hips distance apart, hold a towel a little further than shoulder distance apart (this will depend on how tight your shoulders are) inhale your arms above you exhale arms down in front of you, inhale arms up above your head, exhale your arms behind you, inhale up exhale down in front, keep repeating for 10 rounds. Think about inhaling thru your nose the intention of relaxation as you exhale out any tension or stress out thru your mouth.

Mobility- Band/Dowel Shoulder stretch

Standing up with your towel ,place your right hand over your head and bend your elbow behind. Take your left arm behind you lower back and grab onto the other end of the towel. Slowly bring your hands closer together. If you can do this without a towel, clasp your hands. Hold and breathe for a few breaths or about 30 seconds each side.

Mobility-Shoulder internal rotation stretch

- Clasp your hands behind your back with your palms together 
- Straighten arms then rotate them so your palms face down
- Raise your arms up behind your body and hold

Standing biceps stretch

Stand beside a door frame or corner of a wall. Keeping your back straight and your inner core engaged, bring your arm up against the wall with the elbow and shoulder bent at 90 degrees. With the arm planted on the wall, draw your opposite shoulder back followed by your torso in a straight line. Keep the back straight and core engaged. Hold this for 30 seconds and repeat 3 times on each side

Upper body stretches-Shoulder & elbow pain

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