Stretching and flexibility exercises for the upper body

Back and Triceps Stretch: Reach arm up and over, bending the elbow. The arm is now positioned behind the head. If you lean to the opposite side, you not only stretch the back but also the triceps.


Shoulder Joint/ Chest Stretch: Holding a stick or towel in both hands, slowly raise it over your head until the stick or towel is behind you. As your shoulder flexibility improves, you will be able to perform this movement with your hands closer and closer together.


Lower Back Stretch: As you lie flat on your back, bend one knee. Allow that knee to fall over the opposite leg as the hip rises off the floor. Be sure to keep shoulder and upper torso on the mat. You should feel this stretch through the lower back muscles. Take deep breaths and relax into the stretch.


Spine Ball Stretch: This is a great one for maintenance of your lower spine. Walking running and lifting all day puts a lot of stress on your lower back and this stretch helps get rid of the tightness and stress you feel after heavy training. Relax into the stretched position and hold it for about a minute or so. Plus it's fun to roll up into a ball and have the dog or cat sniff your ear while trying to stretch.


Here is another version of this stretch that emphasizes the lower back a little more. Exhale as you rotate the left shoulder towards the right knee and pull it into your chest. Don't forget to vogue!


Stretching and Flexibility Exercise Pages




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Ray Burton is a 15 year veteran weight loss coach who specializes in helping busy moms and parents maximize their results.