Cardiokinetics

Upper Body Stretches Skyler Sweeney

skyler.sweeney@cardiokinetics.com
YOUR HOME PROGRAM
Created by Skyler Sweeney Jan 6th, 2021
View at my-exercise-code.com using code: J4WKC2S

Total 8 Page1 of 2

1 4
UPPER TRAP STRETCH - RHOMBOID AND MIDDLE
TRAP STRETCH -
Begin by retracting your head
back into a chin tuck position. Interlace your fingers and then
Next, place one hand behind draw your hands forwards until
your back and gently pull your a stretch is felt along your
head towards the opposite upper back.
side with the help of your other
arm. NOTE: You can vary the
Repeat 4 Times Repeat 2 Times angle of your arms downward
Hold 15 Seconds Hold 30 Seconds
Complete 1 Set Complete 1 Set to stretch different muscle
Perform 2 Times a Day Perform 2 Times a Day fibers along your back.

2
LEVATOR SCAPULAE 5
STRETCH - PECTORALIS CORNER
STRETCH
Place your arm on the affected
side behind your back and use While standing at a corner of a
your other hand to pull your wall, place your arms on the
head downward and towards walls with elobws bent so that
the opposite side. your upper arms are horizontal
and your forearms are directed
Repeat 4 Times You should be looking
Hold 15 Seconds upwards as shown. Take one
Complete 1 Set towards your opposite pocket Repeat 2 Times step forward towards the
Perform 2 Times a Day of the target side. Hold 30 Seconds
Complete 1 Set corner. Bend your front knee
Perform 1 Times a Day until a stretch is felt along the
front of your chest and/or
3 shoulders. Your arms should
SCALENE STRETCH - be pointed downward towards
the ground.
Place to fingers just about the
collarbone and apply light NOTE: Your legs should
pressure. Next, tilt you head control the stretch by bending
upwards and away from the or straightening your front
affected side until a gentle knee.
stretch is felt along the front
and side of your neck.
Repeat 4 Times
Hold 15 Seconds
Complete 1 Set
Perform 2 Times a Day
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6
WRIST FLEXOR STRETCH

Use your unaffected hand to

bend the affected wrist up as
shown.

Keep the elbow straight on the

affected side the entire time.
Repeat 4 Times
Hold 15 Seconds
Complete 1 Set
Perform 2 Times a Day

7
WRIST EXTENSOR
STRETCH

Use your unaffected hand to

bend the affected wrist down
as shown.

Keep the elbow straight on the

affected side the entire time.
Repeat 4 Times
Hold 15 Seconds
Complete 1 Set
Perform 2 Times a Day

8
SEATED LATERAL TRUNK
STRETCH

While in a seated position,

raise up your arm and bend to
the opposite side for a stretch.

Repeat 2 Times
Hold 30 Seconds
Complete 1 Set
Perform 2 Times a Day