UPPER LIMB STRETCHING

SHOULDER FLEXION-EXTENSION STRETCHING

Hold the forearm with one hand. With the other hand, grasp the top of the shoulder joint to stabilize it. Turn the palm inward, facing the body, and keep the elbow relatively straight. Move the arm from the side of the body over the head.

SHOULDER ABDUCTION-ADDUCTION STRETCHING

Place one hand on the shoulder, stabilizing the shoulder joint. With the other hand holding the elbow, support the forearm and turn the palm outward. Bring the arm out to the side, away from the body, as far as it will go.

SHOULDER INTERNAL-EXTERNAL ROTATION STRETCHING

Place one hand on the shoulder. With your other hand, hold the forearm. Bring arm out to the side to shoulder level. Turn arm so that the hand points to the ceiling. Then turn arm back down so that hand points to floor and the upper arm is twisting in the shoulder joint.

ELBOW FLEXION-EXTENSION STRETCHING

Hold the upper arm with one hand and forearm with the other hand. Bend the arm at the elbow so that the hand touches the shoulder. Then straighten the arm all the way out.

FOREARM SUPINATION-PRONATION STRETCHING

Hold under the elbow with one hand and the wrist with the other hand. Turn the palm of the hand so it faces up to the ceiling, and then down to the floor, twisting the forearm.

WRIST FLEXION-EXTENSION STRETCHING

Hold the forearm above the wrist with one hand. Place the thumb and fingers of your other hand on opposite sides of the palm. Holding the hand in this way, bend it up at the wrist, then down at the wrist, about 90 degrees. The fingers will straighten naturally.

FINGER FLEXION-EXTENSION STRETCHING

Place the hand palm down. While raising the wrist, bend the fingers up. Then straighten out the fingers as you bend the wrist down.

THUMB STRETCHING

Bend and straighten the thumb. Stretch the thumb out to the side to stretch the "web space".