Sit upright in your usual chair with your head looking forwards, chin parallel to the floor. Keep your head still throughout this stretch position.

• Bring one hand to your shoulder (of the same side) and walk your fingertips over your shoulder as if to reach an itch on your shoulder blade, you can use the other hand to assist the elbow upwards until you feel a stretch around the shoulder and back of arm. Don't worry if you cant ease the elbow very high.
• Hold the stretch position for 3-4 seconds building to 8-10 seconds over time.
• Now do the same with the other arm.

You may find you are more flexible on one side, this is usual.

DISCLAIMER:

You take responsibility for your own exercise programme. All content should not be treated as a substitute for the medical advice of your G.P. or any other health care professional. Please ensure you take all steps to ensure your personal safety and to minimise any risk while doing the exercises.

Individuals using these exercises do so at their own risk.