Upper Body Quicky (10min)
Quick Fix: Upper Body De-Stress!
When:
Do this stretching routine in the morning, after waking up. Do not do this if you go for a workout or training on that morning.
Length:
10min, 10 stretches x 1 round. Hold each stretch for 30-45 seconds.
Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.
Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.
Overhead Triceps Stretch: Improve Arm Flexibility Now
Reach one arm overhead and bend your elbow, bringing your hand towards your upper back. Use your other hand to gently pull your elbow further down.
Increase the pull, hold for longer
Reach one arm across your body. Bend the elbow up towards the ceiling. Use your other hand on that elbow to gently pull the arm closer.
Reach one arm across your body. Bend the elbow up towards the ceiling. Use your other hand on that elbow to gently pull the arm closer.
Cross-Body Shoulder & Triceps Stretch Guide
Reach one arm across your body. Bend the elbow up towards the ceiling. Use your other hand on that elbow to gently pull the arm closer.
Increase the pull, hold for longer
Grab the back of a chair or a rail with both hands. Lean forward until your upper body and arms are in line with the floor. Now pull your hips backwards and push your upper body towards the ground.
Grab the back of a chair or a rail with both hands. Lean forward until your upper body and arms are in line with the floor. Now pull your hips backwards and push your upper body towards the ground.
Chair/ Rail Stretch for Upper Back
Grab the back of a chair or a rail with both hands. Lean forward until your upper body and arms are in line with the floor. Now pull your hips backwards and push your upper body towards the ground.
Further press your body towards the ground. Slightly twist your hips away from the chair.
Lock your hands behind your back. Try to straighten your hands to engage your shoulders.
Lock your hands behind your back. Try to straighten your hands to engage your shoulders.
Locked Hands for Shoulder Stretch
Lock your hands behind your back. Try to straighten your hands to engage your shoulders.
Move your hands upwards. Lean your upper body forward (parallel to the ground) and move your hands further into the stretch.
Improve spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, and gently twist your torso using your elbow.
Improve spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, and gently twist your torso using your elbow.
Seated Spinal Twist: Relieve Back Pain & Stiffness
Improve spinal and hip flexibility with this seated twist. Sit, bend one knee, place foot outside opposite thigh, and gently twist your torso using your elbow.
Increase the twist, hold for longer
Enhance upper back and shoulder flexibility with the 'thread the needle' stretch. On hands and knees, slide one arm under to rotate your torso and shoulder.
Enhance upper back and shoulder flexibility with the 'thread the needle' stretch. On hands and knees, slide one arm under to rotate your torso and shoulder.
Thread the Needle Stretch: Improve Mobility Guide
Enhance upper back and shoulder flexibility with the 'thread the needle' stretch. On hands and knees, slide one arm under to rotate your torso and shoulder.
Reach further, rotate more
Sit or stand tall. Gently tilt your head to one side, bringing your ear towards your shoulder. You can use your hand to gently add pressure.
Sit or stand tall. Gently tilt your head to one side, bringing your ear towards your shoulder. You can use your hand to gently add pressure.
Upper Trapezius Stretch: Relieve Neck Tension Now
Sit or stand tall. Gently tilt your head to one side, bringing your ear towards your shoulder. You can use your hand to gently add pressure.
Increase the tilt, hold for longer
Lie on your belly, face down. Push your upper body of the ground.
Lie on your belly, face down. Push your upper body of the ground.
Cobra for Abs
Lie on your belly, face down. Push your upper body of the ground.
Breath deeply to further stretch your abs, lift your head back, hold for longer
Boost core flexibility with this standing oblique stretch. Reach one arm overhead, gently bend your torso sideways, keeping your pelvis stable and hips steady.
Boost core flexibility with this standing oblique stretch. Reach one arm overhead, gently bend your torso sideways, keeping your pelvis stable and hips steady.
Standing Side Bend for Abs: Improve Side Body Flex
Boost core flexibility with this standing oblique stretch. Reach one arm overhead, gently bend your torso sideways, keeping your pelvis stable and hips steady.
Increase the side bend, reach your hand further down your leg.
Stand in a doorway or wall. Place your forearms on the door frame at shoulder height, elbows bent at 90 degrees. Lean forward until you feel a stretch in your chest.
Stand in a doorway or wall. Place your forearms on the door frame at shoulder height, elbows bent at 90 degrees. Lean forward until you feel a stretch in your chest.
How to Do the Doorway Chest Stretch Guide
Stand in a doorway or wall. Place your forearms on the door frame at shoulder height, elbows bent at 90 degrees. Lean forward until you feel a stretch in your chest.
Increase the lean, hold for longer, vary arm position (higher or lower)
Disclaimer: Read the full disclaimer here before doing any exercises. The information provided in this FAQ is for general knowledge and informational purposes only, and does not constitute medical advice. Always consult with a qualified healthcare professional before beginning any new fitness or stretching program, especially if you have pre-existing health conditions or injuries. Listen to your body and stop if you feel pain.