Apley Scratch Test/Stretch
20 April 2024
1) Apley Scratch Stretch/Test
This is a stretch for the shoulders and triceps.
- This is also a test of shoulder mobility/flexibility, known as the Apley Scratch Test.
- Draw one hand round and up your back and then bring the other hand up and round onto the top of your back, flexing at the elbow overhead.
- Try to let the fingers touch if possible, if not hold the point closest to touching during the stretch.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
2) Apley Scratch Stretch/Test with Towel
Stretch Guide
This is a good modification if you cannot get both hands to join behind your back.
- Using a towel to assist you, draw one hand round and up your back, and then bring the other hand up and round onto the top of your back, flexing at the elbow overhead.
- After doing this stretch consistently for a number of weeks, you should be closer to be being able to interlock fingers behind the back.
- Hold for 15 seconds as part of a maintenance or post-workout routine.
- Hold for 30 seconds as part of a developmental stretching routine.
Full online stretch guide can be found below 👇
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This is a stretch for the hamstrings - another muscle that tends to shorten easily with prolonged periods of sitting.
This is a stretch for the glutes.
This is a good stretch for the glutes and piriformis.
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