Upper Body Flexibility Exercises

These stretches can increase your upper body flexibility and give your muscles a larger safe range of motion. This can prevent injuries during your sport when muscles are sometimes forced into a wider range than they might be comfortable with.

Also with strength training, a wider range of motion means that you can build the muscle mass more successfully.

The flexibility exercises on this page are called static stretches. They are most beneficial if performed after exercise when you are all warmed up.

Keep these guidelines in mind when performing these stretches.

* Warm up before stretching.

* Stretch to just before the point of discomfort.

* The tight feeling in your muscles should lessen as you hold the position.

* Don't hold your breath.

* Hold each stretch for 10 to 30 seconds.

* Stop if you feel pain or intense tighness.

* Shake out the limb between stretches.

* Complete 2-3 stretches before moving on.

This flexibility exercise can be done from a kneeling or standing position. Straighten your arms behind your back and clasp your hands together. Raise your hands as high as you can while you also bend forward the waist. Hold this position for 10-30 seconds.

This video demonstrates an altered version of the shoulder stretch:

Arm Across Chest

Place one of your arms straight across your chest. put your other hand on your elbow and pull your arm toward your chest. Hold 10-30 seconds. Repeat with your other arm.

Tricep Stretch

Point your bent elbow to the ceiling with your hand toucing your upper back. Place your other hand on your elbow and pull slowly towards your head. Hold, and repeat with your other arm.

Bicep Stretch:

Back Stretch:

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