This is the second easy to do at home range of motion stretch in our series. As we get older, and particularly if we have had a medical procedure, we become less flexible and get tight. These stretches will increase your flexibility and help you regain your full mobility.
Our second stretch is called Walking Your Fingers Up the Wall and it’s good for everyone. If you cannot reach as high as you used to, this will help loosen & strengthen your shoulder and chest. It is a very good stretch if you are recovering from a mastectomy, rotator cuff injury or other surgery in the chest and shoulders area.
It is very simple and all you need is a wall. Stand facing the wall and place your hand on the wall in front of you. Slowly start to walk your fingers up the wall.
Stop when you find your point of tightness. Hold the stretch for up to 30 seconds to a minute, then slowly walk the fingers back down to your starting position.
As you start to increase your range of motion, take a step toward the wall as you walk your hand up. Do 4 or 5 reps on each side and do this exercise 4-5 times a day. Remember, find the spot where you are tight and hold it. Do not stretch to the point of pain.
This stretch can and should also be done with the arms out to the side using the same stretching technique. Also, if you are recovering from a medical procedure, be sure you have checked with your health care provider and are cleared to exercise.
Don’t be discouraged if you cannot go too far when you when you first start. If you keep at it, you will see improvement over time. Keep up the good work and let me know how you are doing in your journey to better health.