Upper body stretches
Triceps Stretch
1.Stand with your feet roughly shoulder width apart.
2.Lift your right arm to shoulder height then bring it across your body, in front of your chest.
3.Use your left hand to grab your right arm right below the elbow to continue drawing your right arm across your chest until you feel a stretch in your triceps and the back of your shoulder.
4.Hold the position for 20 to 30 seconds before releasing.
5.repeat on opposite
Shoulder and Chest stretch
- Place your hands on a solid wall at about shoulder height
- keep arms straight and avoid bending the elbows excessively
- Take a deep breath in
- Slowly hinge at the hips and lower your torso through your hands while slowly exhaling
- Hold in the stretch position for 5-15 seconds
- Slowly rise out of the stretch
- Repeat if needed
Shoulder and Thoracic spine stretch
- Start by facing a solid wall
- Place one arm on the wall while trying to keep your body facing the wall
- Your arm should be about shoulder height with your other arm inline with the arm against the wall.
- Rotate from arm from your shoulder as far as comfortable while keeping your torso facing the wall
- Hold this position (pictured) for 5-10 seconds
- Return to the start
- Repeat
Chest stretch
- Press your hands on your lower back, as if you are sticking your hands into your back pockets.
- Hold here and push your chest out
- For a deeper stretch, slowly lean backward, reaching your hands toward your heels and arching your upper back until your chest is pointing toward the ceiling