230117 General Upper Torso Stretches
Standing upright with good posture put your hands together behind your back, keeping your arms straight raise them slowly upward to the rear. Hold for a moment then lower back down and begin again.
Continue standing with good posture in an upright position. Take one arm and hold it horizontal and parallel to the ground. Now move it across your upper chest so the hand is on the opposite side. With the opposing hand hold the elbow of the horizontal arm and begin pulling in a gentle manner toward your chest. Hold the stretch for a moment and release then repeat.
Favorite shoulder stretch
Stand facing a wall with outstretched arms. Lean into the wall and rest on your hands now look between your arms and lower your head toward the floor. Feel the nice stretch in your shoulders. This can also be done by placing your fully extended arms onto a bench or chair and leaning downward toward the floor.
Get on your hands and knees. While keeping your arms straight set back on your calves with your buttocks touching them. Put your head between your arms and touch the floor with your head.
The old standby for working the shoulder range of motion is the towel stretch. Starting with a bath towel or dowel rod slung over your shoulder and dropping toward the floor hold the top with one hand the bottom with the other in your other hand. Now you can go one of two ways: either pull down with the back hand or pull up with the hand at the top. In both instances, the pull should be gentle as your shoulders are in a vulnerable position and easily damaged. A soft pull is what you are looking at achieving, just enough to stretch the shoulders. The ideal is to be able to touch your hands together in the middle of your back. This may be nearly impossible if you are heavily muscled.
In a standing position interlace your fingers on top of your head. Now move your elbows and hands to the rear.
Standing next to the wall, a door frame or better yet a power rack, reach behind and hold onto the surface. The stretch begins as you turn your shoulders and upper torso away from the wall, door or power rack. This works really well with the power rack.