STRETCHES FOR THE BACK, SHOULDERS, AND ARMS:
Many people suffer from tension in the upper body
because of the mental stress of modem living. Quite
a few muscular athletes are stiff in the upper body
because of not stretching that area.
There are many stretches that can reduce tension and increase flexibility in the upper body.
Most of them can be done anywhere.
With legs bent under you, reach forward and grab the end of the carpet or mat. If you can't
grab on to something, just pull back with straight arms while you press down slightly with your
palms.
You can do this stretch one arm at a time or both at the same time. Pulling with just one arm
provides more control and isolates the stretch on either side. You should feel this in your
shoulders, arms, lats (latissimus dorsi) or sides, upper back, and even your lower back. When
you do this for the first time you may only feel it in the shoulders and arms, but as you do it
more you will learn to stretch other areas. By slightly moving your hips in either direction you
can increase or decrease the stretch. Don't strain. Be relaxed. Hold for 15 seconds.
A Forearm and Wrist Stretch: Start on all fours. Support yourself on your hands and knees.
Thumbs should be pointed to the outside with fingers pointed toward knees. Keep palms flat as
you lean back to stretch the front part of your forearms. Hold an easy stretch for 20 seconds.
Relax, then stretch again. You may find you are very tight in this area.
With arms extended overhead and palms together
as drawing shows, stretch arms upward and slightly
backwards. Breathe in as you stretch upward,
holding the stretch for 5-8 seconds.
This is a great stretch for the muscles of the outer
portions of the arms, shoulders, and ribs. It can be
done any time and any place to relieve tension and
create' a feeling of relaxation and well-being.
To stretch your shoulder and middle of upper back,
gently pull your elbow across your chest toward
your opposite shoulder. Hold stretch for 10
seconds.
Here is a simple stretch for your triceps and the top of your shoulders. With arms overhead,
hold the elbow of one arm with the hand of the other arm. Gently pull the elbow behind your
head, creating a stretch. Do it slowly. Hold for 15 seconds. Do not use drastic force to limber up.
Stretch both sides. Does it feel like one side is a lot tighter than the other side? This is a good
way to begin loosening up your arms and shoulders. You can do this stretch while walking.
Variation: From a standing position, with your knees slightly
bent (1 inch), gently pull your elbow behind your head as
you bend from your hips to the side. Hold an easy stretch for
10 seconds. Do both sides. Keeping your knees slightly bent
will give you better balance while you stretch.
Another Shoulder Stretch: Reach behind your head and down
as far as you can with your left hand and, if you are able, grab
your right hand coming up, palm out. Grab fingers and hold.
Many will not be able to do this stretch without help. Hold
only as long as fairly comfortable. If your hands do not meet,
try one of these:
Have someone pull your hands
slowly toward each other until
you get an easy stretch and
hold it. Do not stretch too far.
You may get a great stretch
without having your fingers
touching. Stretch within your
limits.
OR
Drop a towel behind your head.
With your upper arm bent,
reach up with your other arm to
hold on to the end of the towel.
Gradually move your hand up
on the towel, pulling your upper
arm down, until your hands are
touching.
Work a little on it every day and get a good stretch. After a while you will be able to do this
stretch without help. It reduces tension and increases flexibility. It also acts as an upper body
revitalizer when you are tired.
Interlace your fingers out in front of you at shoulder height.
Turn your palms outward as you extend your arms forward
to feel a stretch in your shoulders, middle of upper back,
arms, hands, fingers, and wrists. Hold an easy stretch for 15
seconds, then relax and repeat.
Interlace your fingers above your head. Now, with your
palms facing upward, push your arms slightly back and up.
Feel the stretch in arms, shoulders, and upper back. Hold
stretch for 15 seconds. Do not hold your breath. This
stretch is good to do anywhere, anytime. Excellent for
slumping shoulders.
To stretch the side of your neck and top of shoulder, lean
your head sideways toward your left shoulder as your left
hand pulls your right arm down and across, behind your
back. Hold an easy stretch for 10 seconds. Do both sides.
This stretch can be done sitting on the floor, in a chair, or
while standing.
Another stretch is to hold on to a fence or both sides of a doorway with your hands behind you
at about shoulder level. Let your arms straighten as you lean forward. Hold your chest up and
chin in.
The next stretches are done with your fingers interlaced behind your back.
For the first stretch, slowly turn your elbows inward while
straightening your arms.
If that is fairly easy, then lift your arms up behind you until you
feel a stretch in the arms, shoulders or chest. Hold an easy stretch
for 5-15 seconds. This is good to do when you find yourself slumping
forward from the shoulders. Keep your chest out and chin in. This
stretch can be done any time.
To further stretch your chest and shoulders, bring your arms up behind you, keeping your arms
and back straight, without tilting forward. Rest your hands on something for support. As you
take a few steps away from the object and straighten your arms you will increase the stretch.
Do not overstretch. This is great for rounded shoulders and gives an immediate feeling of
energy.
SUMMARY
It is better to understretch than to overstretch. Always be at a
point where you can stretch further, and never at a point where you
have gone as far as you can go.
