1. Stand with your feet shoulder width apart.
2. Raise your right arm up to shoulder height and move it across the front of your body.
3. With your left arm, pull the right arm as close to your chest as possible and hold it for 30 seconds. You should feel the stretch across the back of your shoulder.
4. Repeat this four times, then switch to the left side.

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Hold your arm raised to the side to 90 degrees with the elbow flexed to 90 degrees. Stand next to a wall and place your elbow and forearm against it. Twist gently away from the wall while keeping your forearm and elbow against it so that you stretch your front chest. Hold for 10 seconds. Repeat this on the other side of your body. Hold for 10 seconds. Repeat 3 times.

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If you feel pain in your shoulder, place pillows or towels under your arm or wrist to decrease strain on the muscle.

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Reps: 3-4
Sets: 1
Intensity: Light to moderate
Hold: 10-30 seconds
Rest: No rest needed
Starting position: Stand in a doorway facing forward. Extend your right arm and put your right hand on the edge of the doorframe slightly below shoulder level, palm facing forward and touching the doorframe. Keep your shoulders down and back.
Movement: Slowly turn your body to the left, away from the doorframe, until you feel the stretch in your chest and shoulder. Hold. Return to the starting position. Finish all reps, then repeat on the opposite side.
Tips and techniques:
- Stretch to the point of mild tension, not pain.
- Breathe comfortably.
Too easy? Repeat the stretch several times during the day.
Hold an exercise band loosely in your hands and interweave your fingers behind your head without touching your head. While standing upright, act as if there are strings on your elbows and hands, pulling them directly behind you as you take five deep breaths.
Continue Learning about Stretching
Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.