Raise one arm overhead
Bend the elbow so the hand reaches down the upper back
Use the opposite hand to gently pull the elbow backward
Keep the upper arm close to the head
Hold the stretch
Repeat on the other side
Extend one arm straight in front of you
Bend the wrist and point the fingers downward
Use the opposite hand to gently pull the fingers back
Hold the stretch
Repeat on the other side
Place one hand on a wall or doorway
Turn the body away slightly
Keep the elbow bent and the shoulder relaxed
Hold the stretch
Repeat on the other side
Keep breathing steadily
Stop if you feel pain
Hold each stretch for 20 to 30 seconds
Repeat 2 to 3 times on each side