Stretching may not seem like an important part of fitness, but it actually helps to improve your muscle flexibility and your emotional health, as stretching exercises like yoga help the body to relax and de-stress. According to the Centre for Young Women’s Health (CYWH), ‘Stretching is a way to get your body ready for exercise and is also a way to improve flexibility at the end of your workout. Your muscles feel relaxed after you stretch properly and this will also help prevent muscle related injuries.’ So, let’s take a look at a few upper body stretching exercises:
1. Chest Stretch: As the name suggests, this exercise works the muscles in your chest or “pecs”. ‘Stand up straight, with knees slightly bent,’ the CYWH outline. ‘Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Place arms behind your back. Clasp your hands together, extending your arms behind your back and hold this position. Feel the stretch in your chest. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold stretch for 30 seconds.’ Remember not to arch your back, but keep it straight and continue to breathe.
2. Upper Back Stretch: Again, this exercise does what it says on the tin; stretching your rhomboids or upper back muscles. The CYWH detail, ‘Stand up straight, with knees slightly bent. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Extend both arms, forming a 90-degree angle between your arms and body. Clasp your hands together, palms facing forward, extending your arms in front of your body and hold this position. Feel the stretch in your upper back. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold stretch for 30 seconds.’ For an alternative to this stretch, you can complete the entire sequence from a sitting position. In both cases, make sure your back is straight and not arched.
3. Bicep Stretch: This one stretches your bicep, or mid-upper arm, and should be performed with a straight back. The CYWH instruct, ‘Stand up straight, with knees slightly bent. Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Lift your arms to the side, shoulder height, forming a 90-degree angle between the arms and body. This forms a letter “T” position. Rotate your wrists, so your palms face behind you. Feel the stretch in your biceps. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold stretch for 30 seconds.’
4. Tricep Stretch: The muscles used in this exercise are your triceps, or your mid posterior arm. ‘Stand up straight, with knees slightly bent,’ the CYWH advise. ‘Place feet hip distance apart. Make sure toes are pointing forward. Keep shoulders even as you complete this stretch. Bend right arm at elbow joint, lift arm next to your head. Position right fingers so they touch the shoulder blade area. Place left arm across top of head, and place left hand on the right elbow to gently support the arm during this stretch. Feel the stretch in your right tricep. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch. Hold stretch for 30 seconds. Repeat steps 5-10 on the opposite side, using right hand to stretch left tricep.’ As with all these exercises, remember to breathe continually and keep your back straight.
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