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.
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.
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.
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.
Find a Physio to assist with Arm Stretches
Find a physiotherapist who can assist with arm stretches and rehabilitation.
- View Arm Strengthening Exercises
- View Upper Body Massage Ball Exercises
- View Upper Body Foam Roller Exercises
- View Upper Body Resistance Band Exercises
- View Basic Pilates Exercises
- View Basic Swissball Exercises
- View Core Exercises
Physiotherapy Products for Arm Exercises & Rehabilitation
To purchase physiotherapy products to assist with arm exercises and rehabilitation click on one of the above links or visit the PhysioAdvisor Shop.
Become a PhysioAdvisor Member
If you would like to link to this article on your website, simply copy the code below and add it to your page:
<a href="https://physioadvisor.com.au/exercises/popular-programs/arm-stretches”>Arm Stretches – PhysioAdvisor.com</a><br/>PhysioAdvisor offers detailed physiotherapy information on arm stretches designed to improve your upper limb flexibility.
Return to the top of Arm Stretches.