Upper Body Stretches

Author: Rebecca Sheridan - Physiotherapist

TRICEPS

Stretch your right arm upwards, bending at the elbow.

Reach the right arm downwards to touch your shoulder blade.

Ensure your upper arm remains vertical (your elbow should be pointing upwards)

Grasp your right elbow with your left hand, and gently pull on a backwards diagonal?

You should feel the stretch in the back of your right arm.

Hold for 20-30 seconds. Repeat on the other side.

BICEPS / WRIST FLEXORS

Stand upright.

Place your right arm straight in front of you, with your fingers facing the floor.

With your left hand, gently pull your fingers back towards your body.

You should feel the stretch on the underside of your forearm.

Hold for 20-30 seconds. Repeat on the other side.

SHOULDER (DELTOID)

Stand upright.

Extend your arm across your body.

Place your left hand on your right arm, to pull your right arm further into your body.

You should feel the stretch in your right shoulder.

Hold for 20-30 seconds. Repeat on the other side.

CHEST (PECTORALS)

Stand upright.

Interlock your hands together behind your body.

Pull your hands upwards.

You should feel the stretch in the front your chest.

Hold for 20-30 seconds. Repeat on the other side.

CHEST / BICEPS

Stand upright.

Place your right palm flat on a pole, with your right arm outstretched.

Your hand should be near level with your shoulder.

Slightly twist your body around to the left. Your right hand and shoulder should be at 90 degrees to your body.

You should feel the stretch in your upper arm and chest.

Hold for 20-30 seconds. Repeat on the other side.

BACK

Stand upright.

Interlock your hands.

Move both your arms forwards. Ensure your arms are near to level with your shoulders.

Pull your shoulder blades outwards, and your chest inwards.

Keep your head looking forwards, and slightly downwards.

You should feel the stretch in your upper back.

Hold for 20-30 seconds.

BACK

Assume a four point kneeling position.

Ensure your buttock is exactly above your knees. Your shoulders exactly above your hands. Fingers pointing forwards.

Keep your back straight in the initial position. Keep your head neutral.

Slowly, round your shoulders/arch your back as much as you can, whilst pulling your shoulder blades outwards.

Take your chin towards your chest.

You should feel the stretch in your upper back.

Hold for 20-30 seconds.

LOWER BACK

Sit upright on a chair, with your feet and your knees together.

Both feet should be flat on the floor.

Place the top surface of your left hand on the outside of your right thigh.

Rotate your trunk to the right, and look over your right shoulder.

Place your right hand behind you.

You should feel the stretch down your left side and lower back.

Hold for 20-30 seconds. Repeat on the other side.

TRUNK ROTATION - SUPINE

Lie down on your back.

Use your left hand to take your right leg across your body.

Keep your right arm on the floor, at 90 degrees to the side of your body.

Turn your head to the right. Look at your right arm.

You should feel the stretch in your lower back and right buttock.

Hold for 20-30 seconds. Repeat on the other side.

TRUNK (LATERAL)

Stand upright, with feet slightly wider than shoulder width.

Place your right arm above your head, with a bend elbow.

Lean to the right side.

Slide your left arm down by your side.

You should feel the stretch down the right side of your trunk.

Hold for 20-30 seconds. Repeat on the other side.

NECK (SIDE)

Stand upright.

Tilt your heads sideways to the left and rotate slightly to the left, so you are looking at your left underarm.

To increase the stretch-

Place your left hand on your head and gently pull in the same direction sideways and forwards.

You should feel the stretch on the right side of your neck and your upper back.

Hold for 20-30 seconds. Repeat on the other side.

NECK (REAR)

Stand upright.

Move your chin towards your chest

Take your head in your hands. Gently, pull in the same direction downwards.

Hold your shoulders and elbows slightly forwards.

You should feel the stretch in the back of your neck.

Hold for 20-30 seconds.

If you have any questions, ask Rebecca on the Boardworld Forums.