Exercise: A Guide from the National Institute On Aging

Back to Stretching
Exercises

Table of Contents

 Shoulder Rotation


Illustration of the Shoulder Rotation Stretching exerciseStretches shoulder muscles.

  1. Lie flat on floor, pillow under head, legs straight. If your back bothers you, place a rolled towel under your knees.
  2. Stretch arms straight out to side. Your shoulders and upper arms will remain flat on the floor throughout this exercise.
  3. Bend elbows so that your hands are pointing toward the ceiling. Let your arms slowly roll backwards from the elbow. Stop when you feel a stretch or slight discomfort, and stop immediately if you feel a pinching sensation or a sharp pain.
  4. Hold position for 10 to 30 seconds.
  5. Slowly raise your arms, still bent at the elbow, to point toward the ceiling again. Then let your arms slowly roll forward, remaining bent at the elbow, to point toward your hips. Stop when you feel a stretch or slight discomfort.
  6. Hold position for 10 to 30 seconds.
  7. Alternate pointing above head, then toward ceiling, then toward hips. Begin and end with pointing-above-head position.
  8. Repeat 3 to 5 times.