Upper body stretching protocol ucsf sports medicine. Water mark will be removed upon completed check out 11 effective and easytofollow upper body. Latisssimus dorsi stretch slowly lower head and chest towards the ground. Slowly lean forward, keeping knee in contact with the ground. The band should stretch from your right hip across your upper body. Keep your knees slightly bent and jump with both feet at the same time, one foot at a time or alternate between feet. As your press up, do not let your hips or pelvis come off the floor.
Back extension lie face down, hips on crest of exercise ball. My favorite upper body stretches achieve with athena. Mindful stretching guide university health services. Try this quick warm up routine next time you want to prepare for an upper body workout. Maintain the stretch while slowly rotating your right shoulder to the left. Workout routine dumbbells upper body printed on apr 28. Slowly move body towards the wall until stretch is felt. Upper body stretches chest stretch o facing a corner, place your hands on the wall, elbows bent to 90 degrees o slowly lean forward into the corner, feeling the stretch in the chest and shoulders back stretch o standing or sitting with good posture, bring one arm up to a 90 degree angle o with your opposite arm, pull your bent arm across your body. Upper body stretches mid body stretches shoulder shrug straight ahead with arms relaxed at your sides.
It is a very good stretch to perform after a chest workout. Reach in opposite directions with your arms while sitting. Sit on the floor with your feet flat and knees bent. The best stretches for your chest, shoulders, and upper back tight, stiff lower neck. Lower body stretching protocol ucsf sports medicine. Safe stretching shoulder roll roll shoulders back in a full circle roll shoulders forward in a full circle neck stretch tilt head to side maintain a long neck. There are two types of stretches static and ballistic stretches.
Use this full body stretch to loosen your arms, legs, and core. When done in a slow and focused manner, an extended stretching routine can be an excellent relaxation method and stress reducer. Upper body stretching exercises neck, arm, shoulder. This stretches the sides of the upper body, shoulders, and arms. Stretches should be held for 1530 seconds, and repeated on each side even twice per side if necessary.
If your symptoms feel worse with any exercise, stop doing the exercise until you check with your physical therapist or your doctor. Upper body tension relief guide ubc human resources. Upper body workout and stretching exercises youtube. Place your hands together in front of you with fingers up and elbows out. Turn your upper body away from that arm, toward opposite side, to stretch the big chest muscle, just below your collar bone. Please consult with your therapist for specific instructions before doing any of these exercises. Level 1 upper extremity stretches advanced upper body stretch instructions. Upper body active stretch workout arms, shoulder, chest. A set of static stretches to relax the muscles and improve joint range of motion. Stand up with your back straight and tilt your head down towards your chest. Tilt your head back to its starting position after a short pause.
Browse through the selection of stretch exercises for the upper body below. Deltoid muscles and rotator cuff shoulder hold your arms out to your sides at shoulder height with palms down and rotate them in small forward circles. After stretching to release the hips, where we saw a lot of exercises for stretch pelvic girdle and legs, here is a video of exercises that you can do for stretch the whole upper body. Most everyone will get a crick in the neck at one time or another. Hold 2 to 3 seconds, and then slowly return to starting position. Level 1 upper extremity stretches advanced upper body stretch. There is, and always has been, a lot of controversy surround what type of stretching to do and when, but i stick to how i was trained by the american college of sports medicine. Perform these office stretches to feel more energized, focused and better throughout the workday. A 10 minute set of dynamic exercises to help you improve your flexibility, boost your metabolism and prevent injury. Upper back stretch stand with feet shoulder width apart and knees slightly bent. Raise the toes of the right leg and slowly slide the leg away from the body. Mindful stretching university of california, berkeley.
If you have been feeling particularly tight or struggling with a stiff neck or upper body, you can easily follow along with this video 23. Lie on your stomach, supporting your body with your forearms. Stretch your neck, arms, shoulders, chest, and back with these upper body stretching exercises. Top 35 upper body exercises secure feet at the ankles, hips supported hang forward over back extension bench, head down toward floor slowly extend torso ankle, hip, shoulder align at top of action avoid hyperextension complete 24 sets of 812 repetitions. You can do this stretching routine as a stand alone activity or you can do it after you complete a workout. Upper body stretches reach high and up straight with your feet shoulderst width apart. The body will move down closer to the floor as the leg is moved away from the body. This stretch is most effective after warming up or dynamic stretching active static stretch. Many of the exercises focus on muscles of the shoulders, chest and upper back. Slowly slide the right foot back and move the upper body down and forward.
You work your body to get strong, but remember a strong muscle is a flexible one. Forearm stretch hold your right arm out in front of you with your palm up. Sample flexibility plan for beginners veterans affairs. You should feel a stretch in the backs of your thighs. Motion raise the dumbbell back by straightening your arm and allow it to slowly return after a short pause. Press your elbows down into the floor to raise your upper back. Raise arms to shoulder height and place forearms on the door jam. Roll shoulders back as you return them to their natural position. Keeping elbow straight, turn fingers in, so fingertips are touching your palm.
Stretching for dummies is my third book, and once again i have to thank rob dyer at wiley. With your left hand, gently pull your right fingers back until you feel a stretch in your right arm. Bend elbow and place hand of bent arm on back of neck. Please follow your therapists in structions on how often to hold or repeat each exercise. Hold for 20 seconds and repeat 3 times, then switch legs. If you are feeling pain and stiffness, then you will benefit from incorporating these stretches into your daily routine. As the upper torso and shoulder improves in its flexibility you will reach further back ward to the point of resting at your back. Most often it is due to muscle and ligamentous strains. Hold pvc so arms are fully extended, lightly grip the pvc and begin raising overhead 812 times as a warm up. The best stretches for your hips, legs, and lower back tight, stiff hips. For the best results, encourage clients to work each body part at least two times per week lower body on two days and upper body on two days, and avoid using the same muscles on consecutive days. Place your palms on the floor behind you with your fingers pointing away from your body. Level 1 upper extremity stretches optimum therapies.
Since we are well underway with the april arms challenge, i thought it would be fun to share some of my favorite upper body stretches. Static stretches stretching when the position is held for a given amount of. As you do this, relax your stomach muscles and allow your back to arch without using your back muscles. These exercises are designed to be completed with instructions from your occupational. Stretching is the act of improving and maintaining flexibility, which is the ability.
Upper body workout yoga poses and stretching exercises if you think you lack upper body strength and have trouble doing upper body work out, youve come to. This program is to be used to improve upper body strength and range of motion. Stretch exercises for the upper body will allow you to stretch the following muscle groups. Workout routine dumbbells upper body printed on apr 28 2011 workout routine snapshot 1 workout days. If at any time you experience unusual pain or discomfort, stop. For increased flexibility pull the upper body forward until a stretch is felt, and hold. However, if a training ground is not suited for stretching in a sitting or lying down position i. Once overhead grip the pvc and pull outward as though you where stretching the stick, you will feel immediate activation of. Turn fingers toward your body and press the wrists forward and down to a table top comfortably. When upper body is parallel to floor, hold position for 1560 seconds. Ideally, clients should perform lower body workouts on days one and four and upper body workouts on days two and five. Growing stronger strength training for older adults.
Adding stretching into your weekly workout schedule is a must and key. First off, there are two main types of stretching to consider. Youll also feel a stretch in your chest and shoulders. Take other arm and gently hug the arm on your chest. The stretch will normally be felt along the insides of the arms. The minimum recommendation is typically 10 reps in each direction. Experts at the centers for disease control and prevention and tufts university, with the help of older adults, have created this book, growing stronger. Upper body stretches midbody stretches shoulder shrug wrist curl stretch look straight ahead with arms relaxed at your sides. Neck and upper back pain is a common complaint of people young and old.
The content of this handout is provided as general information and may. Upper body stretches campus recreation university of nebraska. Sometimes called the door stretch, this helps to alleviate pressure on the upper back, midback and neck. Rarely does this indicate a serious structural problem with the back or neck, however. Upper body active stretch workout arms, shoulder, chest, and back stretching exercises 141 when you need to do a flexibility routine, whether you just finished a workout or you are wanting to do some corrective stretching on your day off, you have a choice between two different styles. If you perform these upper body stretches after your chest workout you may decrease doms delayed onset muscle soreness and speed up your recovery. There are eight different upper body and neck stretches in this 11 minute video. Keeping your hands in place, slowly slide your butt away from your hands until you feel a stretch in your biceps. Start your exercise routine with a 10 minute upper body warm up, continue with an upper. Clasp your hands in front of you and push palms away from the body. Lower body stretches your physical therapist recommends the following personalized exercise program for you. Step with the leg closest to the rail in front of the other leg.