Page 1 of 2

Alex Lay
1. Activity Title: Seated Upper Body Stretching Exercises

2. APA Citations / Work Cited:

Blackwell, R. (2018). 8 Effective Seated Exercises For Wheelchair Bound Seniors. Northbrook,
IL: HUR. Retrieved September 09, 24, from https://blog.hurusa.com/8-effective-seated-
exercises-for-wheelchair-bound-seniors.

Gouthro, J. (n.d.). 9 Seated Stretches to Release Neck+Backpain. Paleohacks. Retrieved

September 09, 2020, from https://blog.paleohacks.com/seated-stretches-neck-back-pain/#.

Minnus, G. (2020). Stretches To Do At Work Everyday. Healthline. Retrieved September 24,

2020, from https://www.healthline.com/health/deskercise#head-and-shoulders.

3. Equipment Needed: Chair or Wheelchair

4. The activity that we will be doing is called seated upper body stretching exercises. This
activity is beneficial to maintain strength, flexibility, and mobility in your upper body.
This activity also improves motor function and hand and eye coordination. I also do
these exercises when I feel stressed or when I need a break to refocus my mind. Each
stretching exercise will be a four-count exercise and we will be doing one repetition of
each exercise.

a) We will begin with the shoulder stretch.

1. Sit up straight with your feet on the floor. Your back should not be touching the
chair.
2. Cross your left arm over towards your right shoulder and use your right arm to
hold it in place.
3. Use your right arm to press your left arm in towards your chest. You should feel
the outer part of your left shoulder being stretched.
4. Repeat after me as we stretch, one (one), two (two), three (three), four (four).
5. We will do the same stretch with the right shoulder, using your left arm to hold
the right in place.
6. Repeat after me as we stretch, one (one), two (two), three (three), four (four).
b) Our next exercise will be the triceps and ribcage stretch.
1. Sit up straight with your feet flat on the ground.
2. Lift your left arm straight up towards the ceiling and bend your elbow so that your
palm rests on the back of your neck.
3. Grab your left elbow with your right hand.
 Page 2 of 2

4. Slowly lean towards the right as you gently pull on your left elbow. You should
feel the muscles in your triceps and ribcage stretching while you do this.
5. Repeat after me as we stretch, one (one), two (two), three (three), four (four).
6. Repeat the same steps with your right triceps and gently begin to pull to the left
side.
7. Repeat after me as we stretch, one (one), two (two), three (three), four (four).
c) Our next stretching exercise will be the back and neck stretch.
1. Sit on the edge of your seat with your back straight and your feet on the ground.
2. Place your hands behind the lower part of your back.
3. Grab your right wrist with your left hand.
4. Pull on your wrist as you stretch your neck to the right.
5. Repeat after m e as we stretch, one (one), two (two), three (three), four (four).
6. Switch arms grabbing your left wrist with your right hand, and stretching your
neck to the left side.
7. Repeat after me as we stretch, one (one), two (two), three (three), four (four).
d) Shake it out and relax.

5. Primary Social Interaction Pattern(s): Aggregate. The aggregate primary social

interaction pattern is utilized in this activity to provide instruction to a group that is
working towards a specific goal. This social interaction pattern allows the instructor to
give clear and concise directions to the participants while allowing the participants to
perform the exercises in a group setting. Although the participants are not working with
each other, they are still being able to do the same activities that the other participants are
doing which encourages socialization. What is good about this style of social interaction
is that it allows the participants to do their exercises with no competition and is meant to
be fun and relaxing without any stress.

6. Adaptation: Those who have strokes and/or TBI may require the use of adaptive
mobility equipment such as wheelchairs or walkers (Blackwell, 2018). This stretching
activity was designed to provide upper body stretching and exercise to the upper body of
those who use wheelchairs to move around their environment.

7. Participant: 45-year-old woman who experienced traumatic brain injury – Ischemic

Stroke (CVA).