UE Muscles

Biceps Brachii

Function: Flexion of elbow, Supination of forearm, flexion of shoulder

Exercise: Bicep curl

Stretch: Wall stretch

Brachialis

Function: Flexion of elbow

Exercise: Hammer curl

Stretch: Supinated wrist extension pull

Brachioradialis

Function: Flexion of elbow, Pronation and supination of forearm

Exercise: Reverse cable curls

Stretch: Hand-lock stretch

Deltoid (anterior)

Function: Flexion, Internal rotation of shoulder

Exercise: Arm raises

Stretch: Behind back shoulder extension

Deltoid (lateral)

Function: Abduction of shoulder

Exercise: Shoulder press

Stretch: Cross body stretch

Deltoid (posterior)

Function: Extension, external rotation of shoulder

Exercise: T-raise

Stretch: Arm across neck

Latissimus Dorsi

Function: Extension of shoulder, Adduction of shoulder, Internal rotation of shoulder

Exercise: Lat pulldowns

Stretch: Childs pose

Triceps Brachii (long head)

Function: Extension of elbow, Extension of shoulder

Exercise: Diamond push-ups

Stretch: Overhead tricep stretch

Triceps Brachii (med/lat head)

Function: Extension of elbow

Exercise: Bent over tricep kickbacks

Stretch: Hand on shoulder

Flexor Carpi Radialis

Function: Flexion of wrist, abduction of wrist

Exercise: Wrist curls

Stretch: Supinated wrist extension

Extensor Carpi Radialis Longus

Function: Extension of wrist, Abduction of wrist

Exercise: Reverse wrist curls

Stretch: Wrist flexion stretch

Pectoralis Major (clavicular head)

Function: Adduction of shoulder, Horizontal adduction of shoulder, Internal rotation of shoulder, Flexion of shoulder

Exercise: Push ups

Stretch: Doorway stretch

Pectoralis Major (sternal head)

Function: Adduction of shoulder, Horizontal adduction of shoulder, Internal rotation of shoulder, Flexion of shoulder

Exercise: Pushups

Stretch: Doorway stretch

Pectoralis Minor

Function: Protraction of scapula, Downward rotation of scapula

Exercise: Protraction pushups

Stretch: Overhead doorway stretch

Rhomboids

Function: Retraction of scapula, Downward rotation of scapula

Exercise: Lying scapula punches

Stretch: Cat cow protraction

Serratus Anterior

Function: Protraction of scapula, Upward rotation of scapula

Exercise: Shadowboxing

Stretch: Overhead doorway stretch with retraction

Teres Major

Function: Extension of shoulder, Adduction of shoulder, Internal rotation of shoulder

Exercise: Single arm cable row

Stretch: Standing side bend

Pronator Teres

Function: Forearm pronation & elbow flexion

Exercise: Dumbbell pronation & supination

Stretch: Assisted supination

Coracobrachialis

Function: Flexion of shoulder, Adduction of shoulder

Exercise: Sideways adduction cable pull

Stretch: Wall stretch

Subscapularis

Function: Internal rotation of shoulder; aids inferior glide of humeral head (attaches to glenoid fossa) during abduction of arm

Exercise: Resistance band internal rotation of arm

Stretch: Internal rotation

Infraspinatus

Function: External rotation of arm; aids inferior glide of humeral head (attaches to glenoid fossa) during abduction of arm

Exercise: Resistance band external rotation

Stretch: Behind back internal rotation

Supraspinatus

Function: Abduction of arm, Holds the humeral head in the glenoid fossa

Exercise: Lateral raises

Stretch: Crossbody arm pull

Teres Minor

Function: External rotation of arm; aids inferior glide of humeral head (attaches to glenoid fossa) during abduction of arm

Exercise: External rotation with dumbell.

Stretch: Shoulder flexion internal rotation

Extensor Pollicis Longus

Function: Extension of wrist, Extension of thumb

Exercise: Isometric thumbs up

Stretch: Wrist adduction in fist

Flexor Digitorum Superficialis

Function: Flexion of phalanges 2-5, flexion of wrist

Exercise: Wrist curls

Stretch: Wall palm stretch