There are many arm stretching exercises that can release tension and increase flexibility. Most of the sitting and standing exercises can be done anywhere.
The tension in the upper body, which many people suffer from, is associated with constant stress in daily life. Upper body stiffness is a common problem for many athletes who do not pay enough attention to stretching this area.
Exercises for hands number 1
In a kneeling position, bend over and reach the floor with outstretched hands, and then, slightly pressing your palms to the floor, move back. This stretch can be done with one or two hands together. The one-arm version allows you to more effectively control the amount of load and train each side of the body separately. You should feel a stretch in your shoulders, arms, lats or sides of your torso, upper back, and even your lower back. When doing the exercise for the first time, you may only feel the stretch in your shoulders and arms, but as you become comfortable with the movement, you will learn to stretch other areas of the body; By moving your pelvis slightly to the right or left, you can increase or decrease the stretch. Don't strain yourself. Relax. Hold the stretch for 15 seconds.
Exercise for the forearms and wrists # 2
Place your hands and knees on the floor. The toes should point outward and the fingers toward the knees. With your palms flat on the floor, lean back to stretch the front of your forearms. Keep stretching lightly for 10-20 seconds. Relax and then stretch again. You may be surprised to what extent your muscles are tense in this area.
Bend your knees slightly as you stretch your upper body.
Stretching your arms above your head and bringing your palms together, as shown in the figure, stretch your arms up and slightly back. Inhale as you stretch. Hold the stretch for 5-8 seconds without holding your breath. This is an excellent exercise for the muscles of the outer arms, shoulders and chest... It can be done anytime, anywhere to relieve tension, feel relaxed, and feel great.
Remember: As you exercise, breathe deeply and relax your lower jaw.
To stretch the shoulder and midsection shoulder girdle, gently pull your elbow towards the opposite shoulder. Hold for 10 seconds.
Exercises for hands number 3
Stretching according to the PNS method: contraction-relaxation-stretching.
Take a standing position with your legs slightly bent at the knees. With your left hand, grasp the outer surface of your right hand just above the elbow. Move your right hand to the side, overcoming the resistance of the left hand. Keep your hand in a state of static contraction for 3-4 seconds (Fig. 1). After relaxing for a second, gently pull your right arm toward your left shoulder until you feel a pleasant stretch in the outer shoulder and right shoulder girdle (Figure 2). Hold for 10 seconds, then repeat on the other hand.
I suggest you the simplest stretch for triceps and upper shoulders. Raising your arms above your head, grasp the elbow with one hand with the other. Smoothly pull your elbow behind your head creating a slight stretch. Move slowly. Hold for 15 seconds. Don't hold your breath.
Stretch both sides. Do you feel the difference in their mobility? it good way development of flexibility in the shoulders and arms. This stretch can be done while walking.
Exercises for hands number 4
Stretching according to the PNS method: contraction - relaxation - stretching.
Take a standing position, feet shoulder-width apart and slightly bent at the knees. Grasp the elbow with your right hand with your left hand. Try to pull your right elbow down, overcoming the resistance of your left hand. Hold the static hand contraction for 3-4 seconds (Fig. 1). After relaxing for a second, gently pull your elbow behind your head until you feel a slight stretch in the back of your shoulder, much the same as in the previous exercise (Figure 2). Hold for 10-15 seconds. Repeat for the other hand.
Take a standing position with your knees slightly bent. Bend your right arm at the elbow and place it behind your head. Grasp your right elbow with your left hand. To stretch your armpit and shoulder muscles, tilt your head back toward your right forearm until you feel a pleasant stretch. Hold for 10-15 seconds. Do the exercise for both sides.
Hand exercise option
Take a standing position, legs slightly bent at the knees (2-3 cm). Smoothly pull your elbow behind your head while leaning to the side. Keep stretching light for 10 seconds. Repeat for the other side. To maintain balance, the legs should be slightly bent at the knees. Don't hold your breath.
Exercises for hands number 5
Another Shoulder Exercise
Bring your left hand behind your head as far as possible and, if possible, reach out to the fingers of your right hand, brought behind your back from below, with your palm outward. Interlace your fingers and hold the position for 5-10 seconds. If you can't get your hands together, try one of the following options.
Ask someone to help you pull your arms towards each other until you feel a slight stretch and hold them in that position. Don't stretch too much. Stretching can be achieved without joining the arms. Stretch according to your capabilities.
Try throwing a towel in one hand behind your back. With your other hand, grasp the bottom of the towel. Grab the towel a little higher, pulling the hand behind your head down. Do this exercise every day, stretching harder. Over time, you will be able to do this stretch without assistance. Exercise reduces tension and develops flexibility. It also helps to relieve fatigue.
Clasp your fingers together in front of you at shoulder level. Turn your palms outward while straightening your arms forward to feel the stretch in your mid-shoulder girdle, shoulders, forearms, hands, fingers, and wrists. Hold a light stretch for 15 seconds, then relax and repeat the exercise.
Exercises for hands number 6
One shoulder shrug
Start the exercise with your relaxed shoulders down. Lift your left shoulder up towards the left earlobe. Hold for 3-5 seconds. Relax your shoulder and lower it down, then repeat the movement with the other shoulder. This stretch is great for relieving tension in the shoulders.
Exercises for hands number 7
Shrug
Raise your shoulders towards your ears until you feel a slight tension in your neck and shoulders. Hold for 5 seconds. Then relax your shoulders and lower them down.
Say to yourself, "Shoulders up, shoulders down."
Now gently lower your right shoulder down and at the same time tilt your head towards your left shoulder. Maintain a pleasant stretch for 5 seconds, then repeat with your left shoulder. Close your fingers in a lock above your head and, with your palms up, stretch your arms up and take them slightly back. Feel the stretch in your arms, shoulders, and shoulder girdle. Hold for 15 seconds. Don't hold your breath. This stretch can be done anywhere, anytime. It relaxes the shoulders superbly.
Breathe deeply. Stand with your knees slightly bent, and place the palms of your hands, fingers down, on your lower back just above your hips. Gently push your lower back forward to create a stretch in that part of the body. Hold for 10 seconds. Repeat the movement twice. Use this stretch after sitting still for a long time. Don't hold your breath
To stretch the side of the neck, tilt your head towards your left shoulder and at the same time, with your left hand, pull your right hand down and to the left behind your back. Hold the light stretch for 10-15 seconds. Repeat for the other side.
Stand in the doorway and put both hands on the doorposts at shoulder level. Promote upper part torso forward until you feel a pleasant stretch in the arms and chest. During the exercise, keep your chest and head upright, and bend your legs slightly at the knees. Hold for 10-15 seconds.
The following exercises are performed with the fingers locked behind the back.
The first stretch is done by slowly turning the elbows inward. This will stretch your shoulders, arms, and chest. Hold for 10-15 seconds. If you find this exercise too easy, raise your arms up behind your back until you feel stretching in your arms, shoulders, or chest. Hold the light stretch for 5-10 seconds. This kind of workout is very beneficial for people who tend to stoop. The chest should be pushed forward as far as possible, and the chin should be pulled back. Performed at any convenient time.
SCHEME OF EXERCISES FOR STRETCHING THE BACK, SHOULDERS AND ARMS
Exercises can be performed in the specified order, as a single complex.
Not stretching enough is always better than over stretching. Each time, try to leave some kind of reserve of painless movement, without trying to reach the limit of your capabilities. At the same time, it is advisable to do hand exercises as often as possible.
Stretching is exercises aimed at developing flexibility and mobility in the joints. Its name comes from the English word "stretching" - stretching. Stretching harmoniously and naturally develops and strengthens the systems and functions of your body.
Most of us have to hold a towel in our hands at least once a day. A towel or elastic bandage are good tools for stretching the muscles in your arms, shoulder girdle, and chest. Take the towel by the two ends in such a way that with outstretched arms it can be freely carried over the back over the head. Don't strain or twist your arms. They should be far enough apart so that you can lift them relatively freely above your head and translate them behind your back. Breathe slowly. Don't hold your breath.
Best Upper Torso Stretching Exercises
To increase the load, reduce the distance between your arms and repeat the movement without bending your elbows. Do not overexert yourself.If you can't do the exercise on straight arms, then they are too close. Grasp the towel towards the ends.
You can hold the stretch in any phase of the movement.Thus, you will be able to stretch the muscles of a given area of \u200b\u200bthe body in various combinations.
For example, if you feel increased stiffness and soreness in the chest muscles, then you can focus the load on them if you pause the movement with your hand behind your back at shoulder level, as shown in the picture above.
Hold for 10-15 seconds.
Muscle stretching is not a competition. You do not need to compare your results with the success of other people, because we are all different from each other. Moreover, even we ourselves feel in different days in different ways: on some days our body shows a much greater degree of mobility than on others. Stretch for your own pleasure, without trying to jump over your head, and you will see for yourself that the right stretch provides a tremendous flow of physical energy.
Here's another towel exercise.
Raise the towel over your head without bending your elbows. Bring your left arm back and down to shoulder level and at the same time bend your right arm at the elbow at an angle of approximately 90 °.
Now straighten your right hand and lower it one level with the left, and then simultaneously lower both hands down.
This exercise can be performed slowly, as one movement, or you can stop at any phase in order to emphasize the load on a particular area. Repeat the movement in the other direction, lowering your right hand first.
As the elasticity of the muscles and the flexibility of the joints increase, you can reduce the distance between your arms.
The main thing is not to overexert yourself.
In my opinion, good mobility in the arms and shoulder girdle really contributes to success in sports such as tennis, running, walking and of course swimming (not to mention many others, where flexibility is also required).
Stretching the muscles in the chest area reduces muscle tension, increases elasticity, increases circulation and makes breathing easier. Stretching your upper body and keeping it flexible is very easy if you do it regularly.
Note. If you have an injured (or have been injured) shoulder; be very careful. Move slowly and stop stretching immediately if you feel pain.
If you have any questions, ask them
P.S. And remember, just by changing your consumption - together we are changing the world! © econet
Stretching exercises for the shoulder muscles, including stretching the front of the shoulder, chest, triceps, and latissimus dorsi.
Front Shoulder Stretching
There are several ways to stretch the muscles in the front of the shoulder.
Variations:
Place your palms on your lower back.
Try to bring your elbows together behind your back.
Muscles worked:
deltoid big pectoral muscle
Stretching is a complex training technique that stretches the limbs of the body, muscles. Its original name“Stretching” she got due to the fact that she began to practice separately from aerobic exercises, in order to improve the health of the body and give it flexibility.
Stretching the front of the shoulder. Option # 2
For this shoulder workout exercise, you can use furniture, a doorway, and other stable objects, as shown in the picture.
Muscles worked:
deltoid
Pectoralis major muscle
Chest stretching
Muscles worked:
Pectoralis major muscle
Pectoral muscles
Stretching the pectoral muscles and shoulder girdle with the help of a partner
Exercises that are done with the help of a partner can be quite effective. The main thing is to control the process, and tell your partner when to stop the stretching exercise.
- Stand up straight and clasp your hands behind your back, raising them slightly.
- Your partner should stand behind you and hold their arms.
- Ask your partner to press lightly on your hands around the wrists.
- Hold this position for 10-30 seconds.
Muscles worked:
Pectoralis major muscle
Pectoralis minor
Stretching the triceps arms: exercises in pictures and with video
When it comes to arm muscles, triceps training is often overlooked. Stretching the triceps of the arm, especially after weight training, can help relieve or reduce delayed muscle soreness syndrome.
Triceps stretch warm-up
Muscles worked:
Three-headed
Watch the video on how to properly stretch the triceps:
Triceps stretching is recommended after strength trainingsince stretching relaxes the muscles. When you do strength exercise, then after the end, the muscles remain compressed. Recovery takes place during rest. Stretching allows this time to be kept to a minimum.
Latissimus dorsi stretching
Not difficult exercise for stretching the triceps, which can be included in any workout
Variations:
you can pull one shoulder.
Muscles worked:
Latissimus muscle back
Back shoulder stretch
Stretching the muscles in the back of the shoulder will be effective in treating shoulder injuries, as well as tension in the muscles of the upper back and neck, for stretching the triceps.
Muscles worked:
Posterior deltoid muscle
Supraspinatus muscle
Subosseous muscle
Large rhomboid muscle
Stretching the back of the shoulder. Option # 2
Muscles worked:
Supraspinatus muscle
Subosseous muscle
Exercise for stretching the supraspinatus muscle
Muscles worked:
Periosteal muscle
Forced stretching of the triceps of the arm with the help of a partner
- The partner supports the elbow and holds the wrist with the other hand.
- The arm is moved towards the shoulder until the athlete feels a stretch.
Muscles worked:
Triceps brachii
Repeat after the instructor, as shown in the video:
Digital technologies, which greatly facilitate the life of a modern person, undoubtedly have many advantages, but at the same time technological progress has led to the fact that most of us have to spend almost the whole day in a sitting position, and not in the most comfortable position for the body. Few of us manage to keep correct posturewhile working at a computer or laptop, which, among other things, leads to pain in the neck, head, shoulders and discomfort throughout the body. This happens because overstrain of one muscle group entails a whole cascade of negative changes. Therefore, today our portal will tell you why it is so important to regularly do shoulder stretching exercises and how to do it correctly.
Why stretching the shoulders is necessary for every person
The shoulder joint is the most mobile joint in the body, which is why it is at a higher risk of injury and pain. Moreover, this joint is associated with the neck, ribs and scapula.
The shoulder joint is the most mobile joint in the body, which is why it is at a higher risk of injury and pain.
For these reasons, shoulder stretching is not only necessary for people with sedentary work... When carrying a heavy bag or backpack, many people do not notice how much their body position changes. So to avoid overvoltage shoulder muscles and to prevent the appearance of pain, it is necessary to regularly perform:
- warm-up before stretching the shoulders;
- shoulder stretching exercises.
How to warm up before stretching your shoulders
Before doing any exercises, including those aimed at stretching the shoulders, you must first warm up the muscles to help minimize the risk of injury.
To do this, you need to do one of the following simple steps:
- stretch your arms in front of you and take them back and to the sides so that the body resembles the letter T;
- take a warm shower;
- run in place for several minutes;
- perform jumps "legs together, legs apart".
Before doing any exercises, including those aimed at stretching the shoulders, you must first warm up the muscles.
After warming up, you can start performing simple exercises for stretching the shoulders.
Shoulder stretching exercises: how to relax muscles and relieve discomfort
In principle, a good way to stretch your shoulders is to stay in the correct sitting position: just sit up straight with your back straight and pull your shoulders back a little. Such actions can and should be performed at least every half hour at the workplace. The following exercises will also help to straighten your shoulders:
- Circular motions
Stand upright and begin to perform circular movements with your shoulders, gradually moving them up, down, back and forth. Or, while standing, start drawing circles with your hands, as shown in the picture below. Complete 10 circular movements, directing your hands forward, and 10 - back.
Sit up straight with your back straight and your shoulders back slightly. Such actions can and should be performed at least every half hour at the workplace.
- Neck stretch
Very often, muscle overstrain is observed precisely in the area that is being worked with during this exercise:
- touch your right shoulder with your right ear;
- put your right hand on your left temple and, applying light pressure, gently tilt your head to the right;
- linger in the end position for 30 seconds.
Repeat for the other side of the body.
- "Thread into a needle"
This exercise for stretching the shoulders is more suitable for doing at home and is especially effective. It is performed as follows:
- get on all fours and lift your left hand off the floor;
- slide your left hand through the space between right foot and with a hand so that the left hand touches the right;
- turn your upper body slightly to the right, but keep your hips level.
- Stretching the chest muscles
The muscles of the chest and shoulders are interconnected, therefore, if there is overstrain in one area, negative changes can affect the neighboring one. To stretch your chest muscles, you will need:
- stand near the doorway;
- raise your hand and keep it parallel to the floor;
- grab the door frame and lean forward;
- in this way, your hand will be behind the shoulder;
- hold the position for 30 seconds and repeat with the other hand.
This exercise stretches your chest, upper arm, and deltoid muscles.
- Stretching the rhomboid muscles
The rhomboid muscles, located in the upper back, extend from the shoulder blades to the spine. To stretch them you will need:
- find a pillar or column that you can grab onto;
- relax your shoulders and begin to take your body back, straightening your arms;
- linger for 20 seconds at the end point and repeat the exercise on the other side.
- "Scratching the back"
This shoulder stretch requires a certain level of flexibility, so don't be discouraged if the first few times you fail to do the following:
- take a small towel or T-shirt;
- bend one arm over your head, lowering the towel on your back;
- bend your other hand behind your back and grab the free end of the towel;
- move the towel up and down, as if trying to scratch your back;
- perform 3-5 times, and then switch hands.
A set of exercises for stretching the upper body from instructor Julia Bogdan.
This complex stretching exercises will help relieve fatigue and tension, as well as develop flexibility in the muscles of the upper body.
This complex is performed while sitting in a Turkish pose to pleasant Indian music. However, remember to keep your back straight at all times. The length of the video is 3.5 minutes.
Always do stretching exercises after fitness, when your muscles are well warmed up.
Description of some exercises
♦ "Wave".I will not describe. Watch the video: o)
♦ Stretching the lateral muscles: Straighten your back, raise your right hand up and perform a smooth bend in left side: Stretch without lifting the opposite buttock. Try to touch the floor with your left elbow.
♦ Twisting. Place one hand on the opposite knee. Be sure to stretch upward, straightening your spine. Helping yourself with your hand, try to look as far behind your back as possible, expanding your straight body.
♦ Stretching the deltoid muscles: Bend your left elbow and hug yourself tightly around your chest.
With your right hand, grab your left elbow, squeeze it to your chest and pull it to the right.
Remain in this position for half a minute, then repeat with the other hand.
The body can be rotated to achieve a greater effect.
♦ Shoulder stretch:Keep your back and neck straight, bend your left arm at the elbow and put it behind your back, placing your hand on your lower back.
Using your right hand, support your elbow and gently pull it forward.
For better stretching, you can turn the body to the right.
Fix the position for 30 seconds, then repeat with the other hand.
♦ Stretching the arm behind the head:Keep your back and neck straight, and raise your arms above your head with one hand on the elbow with the other. This is the starting position.
Applying pressure with one hand, gently wind the elbow behind the head with the other until you feel a slight stretch deltoid muscle... The palm is looking at the floor. You should feel the stretch in the triceps muscles in your arm.
For more stretch, you can lean slightly to the left. Maintain this position for about 30 seconds.
Change your hands.
♦ Stretching the upper back and shoulders:Bend your elbows and raise your arms to chest level, perpendicular to the floor.
Place your right elbow on the front surface of the upper left arm near the elbow joint.
Then move your right hand back to the right, and the left one back to the left, so that the palms are facing each other.
Thumb of the right hand connects to the little finger of the left hand. Put your palms together as much as possible, pull your elbows and point your fingers towards the ceiling.
Left hand will wrap around the right one.
Stay in this position for a few seconds, say 15-20.
Then repeat for the other hand.
♦ Stretching the shoulders:Place your hand behind your head as low as possible and, at the same time, put your other hand behind your back, trying to interlock the fingers of both hands. If the stretch allows you to lock your hands, then hold this position for about 5-10 seconds.
Stretch by switching arms.
For those who easily keep their hands in the "lock", you can perform smooth bends to the sides / forward without disengaging the hands
If you are unable to lock your fingers behind your back, use a towel / belt. Take a towel with one hand and, throwing it over your back, grab it with your other hand. Try grabbing the towel lower hand, gradually rise higher and at the same time pull down the hand behind the head.
By doing this exercise regularly, you will gradually achieve that you can do this exercise without any available means.
♦ Neck stretching: Extend your hand to the side, pull your fingers "over yourself", and tilt your head in the opposite direction.
Then lower your hand.
Keep your back straight. Hold for 15 seconds. and straighten your head.
Repeat the exercise on the other side.
♦ Stretching the arms and upper shoulder girdle:This exercise helps release residual stress after stretching. Raise your arms up and place your palm across your palm. The fingers are pointing up. Stretch up. Hold this for a while, maintaining position and slightly swaying forward and backward.
***
If you decide to work hard on top torso, to make it more aesthetic and fit, but time for training with professional trainer if you do not, then the video lesson "Stretching the upper body" will help you catch up at home without torturing yourself with grueling exercises in the gym. Watch the video, repeat the movements after the trainer and desired result won't keep your waiting long.
Note!All of these exercises can be performed while standing. We look:
Thanks to stretching and flexibility exercises, or as it is also fashionably called stretching, you will minimize the risk of injuries and sprains, and your workouts will become much more effective. But don't forget, no matter how useful exercises, if performed too actively and incorrectly, then this can have the opposite effect, and cause injury.
Basic postulates when doing stretching exercises
- In order to avoid this, it is worth remembering the need to warm up before doing stretching exercises.
- You don't need to stretch too hard and abruptly at the very beginning. Gradually stretch from a light stretch and with each subsequent movement increase its amplitude, but only when you feel relaxation during the previous tilt.
- When doing stretching and flexibility exercises, you need to monitor your breathing. It should be slow, deep and natural. Exhale as you lean. Never hold your breath.
- Stretch and hold the stretch for a few seconds in a comfortable position. You should not linger until you feel pain and do the exercise through force. The minimum "stretching" time should be 10 seconds, eventually it should be increased to 1 minute.
- When doing stretching and flexibility exercises, do not jerk. In this case, the tension of precisely those muscles that you sought to relax occurs.
- At the time of stretching, you need to think about exactly that part of the body that you are stretching. If you feel tension while holding a stretch position, then this means that you are doing something wrong and you need to take a comfortable position and repeat again.
- Don't get hung up on flexibility. It will come with time. The main success factor for stretching is regularity and enjoyment.