Upper Body Stretching Workout
To help you reach your weight loss goals,
take care of your muscles and exercise safely, we've put together a full-body
stretching workout which can be done anywhere, anytime.
This Upper Body Stretching Workout includes stretches for your upper and lower back, chest, and arms.
Beginners should perform each exercise twice, holding the stretch for around 30 seconds before moving on to the next exercise in the sequence. As you get more supple, try performing each exercise 3 times and holding the stretch for a minute or more.
We recommend that you consult your doctor before beginning any new exercise program.
Upper Back Stretch
Pull your belly button towards your spine, breathe in and interlock your fingers in front of your chest. Breathe out, extend your arms with hands at chest height and spread your shoulder blades apart and forward. You should feel a stretch across your shoulder blades and below your armpits. Hold the stretch for 30 to 60 seconds.
Pull your belly button towards your spine, breathe in and interlock your fingers behind your back. Breathe out, extend your arms back and up as far as you can, keeping your chest up and shoulders back. You should feel a stretch across your chest muscles. Hold the stretch for 30 to 60 seconds.
Pull your belly button towards your spine, breathe in and place one hand up and behind your neck. Bring the other hand up and place it on the outside of the raised elbow. Breathe out and gently pull the elbow down behind the head. If you are already flexible you can interlock the hands behind your back as shown to the right. Hold for 30 to 60 seconds and change arms.
Cat Stretch for Lower Back
Keep your knees under your hips and breathe in as you lower your spine towards the floor and pull the shoulder blades together. Breathe out and slowly raise your spine towards the sky before gently moving the spine back towards the floor. Gently move up and down for 30 and 60 seconds.
If you have a back complaint, do not let your back drop down below the horizontal.
Spinal Rotation Stretch
Pull your belly button towards your spine as you lay on your back arms outstretched at shoulder height. Raise one knee and place it over the other leg which remains straight. Place the opposite hand on the knee and gently press the knee towards the floor as you keep your shoulders on the floor and you breathe out. Hold for 30 to 60 seconds and change legs.
We suggest that you keep your workouts easy to begin with and gradually increase the intensity as your technique and confidence improves. If you need additional help, you should consider booking a few sessions with a Personal Trainer or paying a visit to your local Pilates, Yoga or Fitness Centre.
And remember to consult your doctor before beginning any new exercise program.