Dr PostureLearn the Manubrium Lift®

STRETCHES 10–15 / AUTHOR-REVIEW EDITION

Torso, shoulders & arms

Standing side and chest stretches, followed by shoulders, arms and inner forearms.

10 secondsgentle starting holdBoth sideswhere applicableRepeat oncewithin comfort

STRETCHES 10–12

Side reach, extension & chest

Match each illustration number with its instructions. Start with a gentle 10-second hold; change sides where applicable, then repeat once.

Stretches 10 to 12: an overhead side reach, a small standing back extension with hands supporting the lower back and a chest stretch with the palm against a door frame.
Stretches 10–12 · View full size (opens in a new tab)↗

STRETCH 10 / Side of the trunk and shoulder

Overhead side stretch

You’ll need: Comfortable standing space.

  1. Stand with your feet comfortably apart and raise your arms overhead.
  2. Hold one wrist with the opposite hand.
  3. Reach gently towards the side of the holding hand, allowing a small side bend. Return upright and change sides.

Keep in mind: Keep both feet on the floor. Guide the wrist gently rather than pulling hard.

STRETCH 11 / Front of the trunk and hips

Gentle standing extension

You’ll need: A clear, stable standing area.

  1. Stand with your feet comfortably apart and place your hands on your lower back.
  2. Keep your knees soft and use your hands for support.
  3. Lift your chest and lean back a small, comfortable amount. Return upright slowly.

Keep in mind: Avoid a deep backbend or throwing your head backwards. Stop if this brings on back or leg symptoms.

STRETCH 12 / Chest and front of the shoulder

Supported chest stretch

You’ll need: A secure doorway with an accessible inner doorframe.

  1. Place your hand upright against the inside face of the doorframe at about shoulder height. Your fingers extend into the doorway, with your thumb visible on the edge.
  2. Keep that hand in place and slowly turn your feet and body away from the arm.
  3. Allow your head to follow your body comfortably. Stop at a gentle stretch across the chest, then return and change sides.

Keep in mind: Keep your wrist naturally aligned with your forearm and your shoulder comfortable. Do not force the arm behind you.

STRETCHES 13–15

Shoulder, upper arm & forearms

Match each illustration number with its instructions. Start with a gentle 10-second hold; change sides where applicable, then repeat once.

Stretches 13 to 15: an arm guided across the chest, a bent elbow overhead and palms together lowered gently to stretch the inner forearms.
Stretches 13–15 · View full size (opens in a new tab)↗

STRETCH 13 / Back of the shoulder

Across-chest shoulder stretch

You’ll need: A comfortable standing position.

  1. Bring one arm across the front of your chest.
  2. Use the other hand to support the arm near the elbow.
  3. Guide it gently towards the opposite shoulder. Keep your shoulders relaxed, then release and change sides.

Keep in mind: Avoid shrugging or pressing hard on the elbow joint.

STRETCH 14 / Back of the upper arm and side of the trunk

Overhead arm stretch

You’ll need: A comfortable standing position.

  1. Raise one arm overhead and bend the elbow so your hand rests behind your upper back.
  2. Place the other hand lightly on the raised elbow.
  3. Guide the elbow gently towards the opposite side until you feel a comfortable stretch. Release and change sides.

Keep in mind: Keep your neck relaxed. Do not push your head forward to make room for the arm.

STRETCH 15 / Inner forearms

Palms-together forearm stretch

You’ll need: Comfortable space for your arms.

  1. Bring your palms together in front of your chest with your fingers pointing upwards.
  2. Keep your elbows out and lower your hands slowly.
  3. Stop when you feel a gentle stretch along the inner forearms. Your palms may separate slightly.

Keep in mind: Keep the fingers and wrists comfortable; do not press through wrist pain.

AT YOUR OWN PACE

Continue when you’re ready.

Choose the movements that suit you. Pause, adapt or seek guidance when needed.

Continue: Forearms & neckGet the printable PDFs

About this routine

This routine includes 18 stretches with a 10-second starting hold. Instructions have been edited for clarity and comfortable-range guidance, and the illustrations redrawn in the Dr Posture exercise style. This is an author-review edition.

General stretching guidance and sources

Hold times and suitable movements vary with the person and the purpose. The 10-second hold here belongs to this routine; it is not a universal prescription. These general guidance sources support gentle, controlled stretching and individual adaptation, rather than validating this complete sequence.