Flexibility Workout For Upper Body
With so many physical comforts of modern life, it has become increasingly difficult to maintain a flexible body. Hence, stretching all your joints has become ever more important to maintain a full range of bodily motions. Such a stretching workout for abdominal and back areas will significantly enhance the general health of your upper body. Moreover, it will significantly lower the risk of low back pain in adulthood and old age. Strengthening your trunk muscles also offers the additional advantage of giving you a straight and flexible posture.
In this article, we are going to look at some flexibility exercises for the upper body. The exercises outlined below should be done by holding for 20 seconds and when you feel tight, you can add another 10 seconds for better results.
The first in line will be for chest and shoulders. This is also called a Pectoralis and deltoid stretch. Stand straight with your feet shoulder width apart and knees slightly bent. Now place hands on upper buttocks and gently ease the shoulders backwards. Make sure you do this slowly and feel your “chest opening” while you’re doing it. Now hold this position.
Now let’s do something to exercise your upper back. Stand straight keeping your tummy tight. Place your feet shoulder width apart and knees slightly bent. Now bring your hands at shoulder height in front of your body and entangle your fingers with the palms away from the body. Maintain a straight back while gently pushing the palms outwards without locking the elbows. Now hold this position.
Here’s an exercise to keep your lower back in healthy condition. This exercise will help you immensely in strengthening your lower back so as to prevent the common problem of low back pain. It starts by standing with your feet placed shoulder width apart and your knees slightly bent. Now place your hands on your thighs and lower your upper body so that your entire back is almost parallel to the ground. Make sure your shoulders are slightly apart while you’re doing this. Now slowly pull your stomach in and curl upwards, just like a cat. Hold this position for some time and make sure your weight is balanced by placing your hands on your thighs. Make sure your chin is up and eyes are focused in front while you’re at it. Now slowly uncurl to the original position.
Now let’s go through a shoulder stretching exercise which can be easily done in 5 minutes while you’re at your workplace. Place the right arm across the body at shoulder height while keeping the shoulder relaxed. Now place the left hand or forearm on the right arm, slightly above the elbow and gently bring the right arm towards your body. Make sure your knees are slightly bent at all times with a straight back and a tight stomach. Maintain your head facing forward at all times.
An easy exercise for an overall stretch is also a quick way to become instantly active. To do this, simply stand straight and place your feet at shoulder width. Now bend your knees slightly and raise your arm overhead. Bring your hands together and slowly begin to stretch upwards.
Lastly, here’s a quick exercise to stretch your hips. Sit on a mat with your left leg straight in front of you. Now bend your right leg over your left leg so that your right foot is alongside your left knee. Now bring your left elbow across your body and touch it on the outside of your right thigh near the knee. Next, twist your body as you look over your right shoulder. In this position, your left elbow should be exerting pressure against your right thigh. Now repeat the same in other direction.
Doing the above exercises will definitely develop a healthy trunk. This will essentially enable your upper body to easily go through a variety of movements without experiencing any pain.