Arm Stretches

The following arm stretches are designed to improve the flexibility of the major joints and muscles of the upper limb. If you are injured, you should discuss the suitability of these arm stretches with your physiotherapist prior to beginning them. Generally, they should be performed once daily provided they do not cause or increase pain. As your flexibility improves, the exercises can be progressed by gradually increasing the frequency or duration of the stretches provided they are pain free.

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Arm Stretches 

Pec Stretch 

Begin this arm stretch standing tall with your forearm against a wall and your elbow bent to 90 degrees as demonstrated (figure 1). Gently turn your body away from the wall until you feel a mild to moderate stretch across your chest pain free. Hold for 15 seconds and repeat 4 times. Then repeat the exercise on the opposite side. 

Figure 1 – Pec Stretch (right side)

Arm Across Chest Stretch 

Begin this arm stretch standing tall with your back and neck straight. Gently take your arm across your body using your other arm to take it a little further (figure 2). Hold for 15 seconds at a mild to moderate stretch pain free and repeat 4 times. Then repeat the exercise on the opposite side. 

Figure 2 – Arm Across Chest Stretch (right side)

Latissimus Dorsi Stretch

Begin this arm stretch standing tall with your back straight and hands above your head. Gently lean to one side until you feel a mild to moderate stretch in the side of your upper back (figure 3). Hold for 5 seconds and then return to the starting position. Repeat 10 times provided the exercise is pain free. Then repeat the exercise on the opposite side. 

Figure 3 – Latissimus Dorsi Stretch (right side)

Cat Stretch 

Begin this arm stretch on your hands and knees, with your hands in front of you above the level of the head. Gently take your weight back towards your heels, lowering your chest until you feel a stretch across the front of the shoulders (figure 4). Allow your back to move into an arch. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free. 

Figure 4 – Cat Stretch