Sit on your hands or clasp them behind you in order to keep your shoulders back and down. To stretch, the right traps let the head hang to the left side by gravity, hold for 10seconds then go to the right holding for 10 seconds again. Repeat 3 times in total. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

To stretch the left side place the index finger of your right hand gently along your left collar bone (clavicle), apply a little pressure and slide downwards to apply pressure just below the clavicle. The idea is to try to contact your 1st rib. Then place the heel of the left hand on top of the right, push inwards and then slightly pull downwards. This alone may cause a stretch but if more is required, hang your head diagonally back and sideways to the right. Keep your mouth shut in order to protect your spine. Hold for 10 seconds. To stretch the left repeat the instructions the other way round. Repeat 3 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Sit on your hands or clasp them behind you in order to keep your shoulders down. To stretch the right side, hang your head forwards and diagonally to the left and vice versa, letting gravity do the work. Hold for 10seconds each time and repeat 3 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Sit on your hands or clasp them behind you in order to keep your shoulders back and down. Start by allowing your head to hang forwards by gravity, then gently rotate your head so that you are doing a diagonal left stretch, then rotate further so that you are doing a directly left side bend. Continue around in this manner, stopping in each position for approximately 10 seconds. When you are in the extension part of the circle make sure to keep your mouth closed- this protects your neck and also makes the stretch more effective. Finish by rotating your head both ways. To avoid injury, keep the stretches at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

To stretch the biceps it is necessary to extend your arm or arms behind you with the palms facing upwards. In order to do this you need to find a horizontal surface to rest your hand/s on that is just high enough to give a mild stretch when you are standing up straight normally. It may be necessary to place the back of your hands on a towel to protect them. To stretch, bend your knees keeping your body upright. Hold this for approximately 10 seconds and repeat 3 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

To stretch the right hand side, grasp your right elbow with your left hand and pull it across behind your head. It is important to keep the elbow fully bent which can do done using your left thumb (while your fingers are hooked over your elbow). Hold this for approximately 10 seconds and repeat 3 times. Vice versa for the other side. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Seated or standing, to stretch the right side grasp your right elbow with your left hand and pull the arm (keeping it straight) across underneath your chin (vice versa for the left). Note- pull the elbow more towards your breast bone (pulling more across, towards your opposite shoulder will focus the stretch more into your rhomboids in your back). Try to avoid any rotation of your spine. Hold this for approximately 10 seconds and repeat 3 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Supraspinatus- Eccentric Self-MET

To stretch the right side, stand in a doorway in such a way that if you place your right arm horizontally across your body and support it on the doorframe you experience a stretch- this will probably involve your feet being at about 45 degrees to the doorframe). Then twist your torso to the left, which will take the stretch off, keeping your feet still and your hand in contact with the wall- this is the start position for the exercise. Then press gently against the doorframe with your hand and twist your torso to the right, moving your arm back across your body against the muscle contraction and towards the stretch position. Then relax and return to the start position. Repeat this process a further 4 times. Finish with a 10 second stretch, and then repeat that whole process 3 times. If you experience pain at any time, stop the exercise.

Seated or standing, to stretch the right side grasp your right elbow with your left hand. To stretch, pull the arm (keeping it straight) underneath your chin across your chest towards the opposite shoulder allowing your upper body to rotate, (vice versa for the left). Hold this for approximately 10 seconds and repeat 3 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Seated or standing, to stretch the right side, place the back of your right hand on your right hip. Reach across your body with the left hand, grasp the right elbow and pull it forward and across your body. If you can’t reach, stand near a wall or door frame in such a way that it contacts the back surface of the elbow and rotate your upper body to the right thereby pushing the elbow forward (vice versa for the left side). Hold this for approximately 10 seconds and repeat 3 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

In a standing position, to stretch the left side, grasp your left elbow with your right hand draw it across behind your head, keeping your arm straight. Then bend your torso to the right, still keeping your arm straight. Hold this for approximately 10 seconds then take a deep breath in and on the out breath allow the stretch to go a little further. Repeat this once again. Vice versa for the right side. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

Lats (back)

Stand in an open door, reach up and place your hands on the top of the frame and with one foot in front of the other for stability, lean forward, stretching your arms behind your head for about 10 seconds. Relax and then repeat another 2 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

In a standing position, to stretch the left side, place your left hand against a wall or doorframe so that your forearm is horizontal and at the same height as your shoulder with your fingers pointing forwards. Stretch by leaning gently forwards at the same time as rotating your upper body to the right, the aim being to move your shoulder blade backwards. Hold this for approximately 10 seconds and then repeat 3 times. Vice versa for the right side. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

In a standing position, to stretch the left side, place your left hand against a wall or doorframe so that your forearm is horizontal and at the same height as your shoulder, with your arm slightly bent. Stretch by leaning gently forwards at the same time as rotating your upper body to the right. Try to have most of your weight on your front foot so that you can relax the muscles completely. Hold this for approximately 10 seconds and then repeat 3 times. To avoid injury, keep the stretch at a mild to moderate level of intensity. If you experience pain at any time, stop the exercise.

To stretch the left side, stand side on to a wall and place your left hand on it at shoulder height or just below if necessary. Slowly walk your fingers up the wall, trying to support as much of your arm weight on the wall as possible. The further up the wall you get, the closer to it you will need to stand. Keep going until you feel a mild to moderate stretch, hold it for 20 seconds, then relax away for a short while. Stretch a further 2 times in this manner.

If you experience pain at any time, stop the exercise.