Stretching your upper body will allow your body to retain or gain range of motion, giving you the secondary benefits of increased muscle strength, practical reaching ability and a reduced chance of injury. It can also help you reduce muscle pains that may come along with certain occupations, such as office work, which can cause your back and shoulders to become stiff. The American Council on Exercise (ACE) recommends that you stretch for 30 minutes at least three days per week to reach your personal best for flexibility.
Shoulder Stretch
The shoulder stretch allows you to stretch your deltoids and, with a modification, the top of your trapezius.
To do a shoulder stretch, simply draw your shoulders down away from your ears and bring your right arm across your body, pressing it against your chest with your left hand. For best results, press the arm at the triceps, not at the elbow or forearm. Repeat on the opposite side.
To modify this stretch to reach your trapezius, tilt your head toward your left shoulder as you bring your right arm across your body, and toward the right shoulder as you bring your left arm across your body.
Triangle Pose
Triangle pose is formally referred to as Utthita Trikonasana in yoga. When you perform it, you will first notice the stretch in your hips, but the triangle pose also helps you to open up through the chest, specifically the pectoral muscle group, says the Yoga Journal website.
To perform the triangle pose, stand with your feet about 4 feet apart, your arms reaching out to the right and left as far as possible, your shoulders relaxed and pulled away from your ears. Turn your left foot a tiny bit to the right and your right foot and leg out at the hip so that your foot is parallel with your right arm. Both feet should be in line with each other. Exhale as you rotate your torso at the waist so that your right hand reaches down to your right foot and your left hand reaches up toward the ceiling. Your chest should remain facing the front–or, if possible, it should turn up toward the ceiling. Hold for about 30 seconds, and then stack up each vertebra slowly as you return to standing. Repeat on the opposite side.
Standing Biceps Stretch
The standing biceps stretch provides a quick, easy way to stretch the biceps.
To do a standing biceps stretch, simply stand with your arms extended out as far as possible toward each side. Breathe in, and as you exhale, turn your palms up toward the ceiling by rotating at the shoulder joint. Hold for 30 seconds, and then rotate your shoulders in the opposite direction as far as you can without feeling uncomfortable. Hold this second position for 30 seconds as well.
Standing Triceps Stretch
The standing triceps stretch stretches the back of the arm, specifically the triceps muscles.
To do a standing triceps stretch, stand with your feet shoulder-width apart, drawing your navel in toward your spine and reaching up toward the ceiling. Bend your right arm at the elbow so that the top of the arm points up toward the ceiling and your right hand is behind your head. Gently press your right triceps toward the back of your body with your left hand to deepen the stretch. Hold for 30 seconds, and then repeat on the opposite side. For best results, be sure to avoid arching your back when performing this stretch.
About this Author
April Redzic has been an AFAA-certified fitness instructor and a Chicago-based freelance writer since 2001, having written for “American Fitness,” “Affluence,” “Loyola” and “Spirit” magazines. The weekly women’s fitness columnist for the Chicago Examiner, she teaches group fitness at DePaul University. She holds a bachelor’s degree in English and anthropology from Loyola University Chicago and a master’s in nonprofit administration from Notre Dame.
