Upper Extremity Stretches/Exercises

Teres major (stretch)

(childs pose and beg for soup)

Pec. Major-Sternal head (stretch)

Arm 90 degrees against Wall

Teres Minor (stretch)

Assisted teres minor stretch external rotation

Pec. Major-Sternal head (exercise)

Chest Flys w/ Resistance Bands

Pec. Major -clavicular head (stretch)

Diagonal Shoulder Abduction (Declined) against Wall

Pectoralis Minor (stretch)

Diagonal Shoulder Abduction (Incline) against Wall

Flexor carpi ulnaris (stretch)

Extension of Wrist

Deltoid (posterior) (exercise)

Extension of shoulder with resistance bands, assisted by a partner who holds the bands whiile other person extends at the shoulder

Extensor carpi radialis longus (stretch)

Flexion of Wrist

Pectoralis Minor (exercise)

Incline flys (with T-Band, down to up don't bend elbows)

Rhomboids (exercise)

Lay prone and have arms out (near side of body)Raise arms up to hip level (slightly off ground) and squeeze shoulder blades

Serratus Anterior (stretch)

Place arm (right or left) behind back. Elbow must be slightly flexed. Use the opposite arm to pull the wrist towards opposing hip

Infraspinatus (stretch)

Place both hands on your back towards the waist level with palms facing forward, lean over and allow elbows to drop towards the floor until stretch is felt.

pronator teres (exercise)

Pronate the forearm with weight or some form of resistance.

Latissimus Dorsi (exercise)

Pullup

Supraspinatus (exercise)

Shoulder abduction - weighted or isometrics

Supraspinatus (stretch)

Shoulder adduction towards midline

Teres Minor (exercise)

Shoulder external rotation isometrics

Coracobrachialis (stretch)

Stand straight and extend arm laterally (slightly 45°back). Raise it up and then bring it back down.

pronator teres (stretch)

Supinate forearm

levator scapulae (stretch)

assisted depression of scapula

Subscapularis (stretch)

bend one arm and place palm of hand against an edge of a doorframe

Biceps Brachii (exercise)

bicep curl with shoulder flexion

Triceps Brachii-long head (exercise)

dips

Triceps Brachii-long head (stretch)

flexion of shoulder and elbow with the help of somone apply pressure

Triceps Brachii-med/lat heads (stretch)

flexion of the elbow

Brachialis (stretch)

flexion of the shoulder place other hand on tricep and let gravity pull down on arm to stretch brachilalis

Deltoid (posterior) (stretch)

flexion of the shoulder with an parnter that puts pressure on the shoulder and forearm

Deltoid (anterior) (exercise)

frontal raises with resistant bands

Brachialis (exercise)

hammer curls with resistnace bands

Brachioradialis (stretch)

hand on top other underneath lace fingers bring down into flexion and rotate it out.

Rhomboids (stretch)

hug yourself stretch (arms slightly above chest area)

Biceps Brachii (stretch)

hyper extend arm place thumb down partner grabs wrist and slowly pulls up

Subscapularis (exercise)

internal rotation arm movements with no dumbells or with resistive band

Deltoid (lateral) (exercise)

lateral raises with resistant bands

Infraspinatus (exercise)

lay down on side, bend elbow to 90 degrees and do shoulder external rotation.

Latissimus Dorsi (stretch)

on a wall create a y shape with hands above the head and hand rotated so the pinky finger of both hands are rested on the wall (exteranl rotation) then lean into the stretch

Triceps Brachii-med/lat heads (exercise)

overhead t band extensions

Deltoid (lateral) (stretch)

place arm across the body pull with other arm close to the body

Deltoid (anterior) (stretch)

place arms behind back lace fingers togther and pull arms upward

Brachioradialis (exercise)

pronated curls

Pec. Major -clavicular head (exercise)

pushups

Serratus Anterior (exercise)

shadow boxing

levator scapulae (exercise)

shrugs

Coracobrachialis (exercise)

using resistance bands and starting in anatomical position, extend the elbow and shoulder and reach across the front of the body with one arm.

Teres major (exercise)

using t bands, slightly bend forward while elbows flexed and forearms pronated. pull the t band inward towards body (for a push up-like exercise)

Extensor carpi radialis longus (exercise)

wrist extension with resistance band

Flexor carpi ulnaris (exercise)

wrist flexion with resistance band