Here
are some illustrated stretching exercises for the upper
body. I
have provided brief instructions and where available some videos that
demonstrate the proper way to perform the various stretching exercises.
The
muscles in the upper body that you want to focus on stretching include
the arms (Biceps, Triceps and Forearms), the upper back (Rhomboids and
Latissimus or side back), the shoulders (Deltoids, Trapezius and
Rotator Cuff), and the chest (Pectorals) muscles.
Don’t forget to include some stretching exercises for the neck as
well. This really helps relieve stress and pressure.
To see the
instructions and illustrated stretching exercises, just scroll through
the page or select from the list below.
Bicep Stretch
Tricep Stretch
Forearm Stretch
Upper Back
Shoulders
Chest
Neck
Illustrated
Stretching Exercises for the Arms
How to Stretch the Bicep Muscles
The
biceps are the large arm muscles at the front of your upper
arm.
These are the muscles people “flex” to show off how big their muscles
are.
Stand with your feet hip width apart, knees
slightly bent and toes pointed forward.
Lift both arms out to your side at shoulder
height, keeping shoulders even with each other.
Now twist your wrists until your palms are
facing behind you.
You should feel the stretch in your bicep
muscles. If you don’t feel
the stretch, gently push your arms back and slightly behind you until
you feel the stretch.
Hold for 30 seconds and remember to breathe.
Note:
Keep your back straight (not arched) during this stretching exercise.
The
triceps are smaller arm muscles located at the back of your upper
arm. These are the most underused muscles so you need to
properly
strengthen and stretch these muscles.
Stand with your feet hip width apart, toes
pointing forward and your knees slightly bent.
Bending your right arm at the elbow, lift your
arm with your left hand until your right elbow is next to your ear.
Point your right fingers down to touch the back
of the shoulder blade.
With your left arm across the top of your head
and your left hand
holding and supporting your right elbow, deepen the stretch until you
feel the stretch but not to the point you feel pain.
Hold for 30 seconds while breathing in and out.
Repeat with the left arm.
Here
is a video demonstrating doing a tricep stretch with a yoga strap. You
can also use a resistance band to do this stretch. Click on
the
video to see this stretching exercise illustrated.
There
are several forearm muscles that run from your wrists to your
elbows. Strengthening and stretching these muscles can help
prevent Carpal Tunnel Syndrome and other wrist ailments.
There
are two stretching exercises that I will illustrate for the
forearms. One that helps with the flexing of the wrists and
one
that helps with the extending of the wrists.
Forearm
Flexing Stretch
This will stretch the back of the forearm.
Place your left hand (palms facing down) on top
of your right hand
fingers (right palm facing up). This will look like you are
shaking
hands with yourself but only at the fingers and not the full hand.
Now extend your right arm straightening your
elbow.
When you do this, your right wrist should be
bent with your fingers slightly pointing towards your body.
Hold for 30 seconds and repeat on the other arm.
Forearm
Extending Stretch
This will stretch the front of the forearm.
With your right arm straight and by your side,
bend your hand to form a “cup” with fingers pointing back and behind
you.
Act as if you were passing someone behind you
something in your hand,
and slightly reach your arm and bend your wrist until you feel the
stretch in the front part of the upper arm.
Hold for 30 seconds and breathe.
Remember to stretch to the point you feel the stretch but not the pain.
Click below to see the illustrated stretching exercises for the
forearms.
Illustrated Stretching Exercise
for the Upper Back
Stretching your back really helps relieve tension and is my favorite
stretching exercise because it feels so great.
Stand with feet hip width apart and toes
pointed forward.
Reach both arms out in front of you and clasp
your hands together.
Now reach your arms out in front of you and
turn your palms to face forward.
Hold this stretch for about 30 seconds.
To
take this same stretch and stretch the side back muscle, the Latissimus
muscle, take your arms and point them straight up towards the ceiling
with palms facing towards the ceiling. Now slightly bend at
the
waist to the right side and hold the stretch. Repeat this on
the
other side.
This is a cross shoulder stretching exercise. Stretching your
shoulders helps protect against rotator cuff injuries.
Standing up straight, bend slightly at the knee
with feet hip width apart.
Bend your right arm at the elbow and extend it
across your chest.
Take your left hand placing it slightly behind
your elbow to support the right arm during the stretch.
You should feel the stretch in your right arm
and shoulder.
Hold the stretch for 30 seconds.
Repeat on the other side.
Below
is a video illustrating another shoulder stretching exercise using a
yoga strap. You can also use a resistance band to help with
this
stretching exercise.
Here is a simple stretching exercise
for the chest; your pectoral
muscle.
Stand with toes facing forward, feet hip width
apart and knees slightly bent.
Place both arms behind you and clasp your hands
together.
Now extend your arms behind your back, reaching
up slightly with your arms.
Feel the stretch in your pectorals (chest
muscle).
Hold for 30 seconds and remember to breathe
while you stretch.
Here
is another illustrated stretching exercise for the chest muscle using a
yoga strap. You can also use a resistance band for this
stretching exercise.
Here are some simple stretches for the neck that you can do just about
anywhere.
Bend your head slightly forward pointing the
chin towards your chest.
Stop when you feel the stretch in the back of your neck. Hold
for 30
seconds or longer if desired.
Bend your neck backwards so that you are
looking up towards the
ceiling. Stop when you feel the stretch in the front of your
neck and
hold for 30 seconds or longer.
Slowly turn your head to the left looking over
your shoulder and stop
when you feel the stretch to the right side of the neck. Hold
for 30
seconds or longer and repeat on the other side.
Gently bend your neck to the left side as if
trying to touch your ears
to your shoulder. Stop when you feel the stretch on the right
side and
hold for 30 seconds or more. Repeat on the other side.
