TciXl!B^Off>UMs=G,? ,I7%.HRq!`"EV1a7I\YZ)3ln'[')hgW>JdSKr",_2H+OZ:X?1!tM=5@I^AMsIjTAm4!;hfWp'. %Gl+-fTq3G$m9]XO,(A3`SGN/H<5X_]/;#!,p73.K?%=C< *gfuuQ\LHLAN/XZ6!! b?$Q$XUVJ3-lYr;<5r$&9RP$aX8\Tp?iNT.o/ZA%? Hold this pose for 10 seconds. :mCXSj:#b+9$U0/PEI^RH_]XqDVlj&FlKjRGuertbDb1g,q$#B)=FN^pEYh'a(BYBR1,WICGH#U3BcP23Yc=4&,5l YZ8\=?W(g&[!+J*Bh'.O[C?,M,\o8Ge7p1G*==. XrRu4SP/GP=>q#R.1)Ie86\)j&^rp2u:G(;MjQAdH;[\#lMZZ=kHW$p)BZlZKkFru$p.CT6g>cMp -RUR. p0=+e,U#s67s[3L/3UF1i0qQB1=51'1SYA#NmN%PHQZq[qFj1/Ufr?P,\mlWcG>9' #mtL.Q<3J%/tS>46r^,WA\D*Lbm\LUpAZBSBKK0l'k2j+e3M\$Qqussk2Bi1 &X#k:! "N%`M D=WuVUBu0AfQW)t2nPY/!6!K:FRA_<=N3ZW@9FLDBg:j'7rZET1VDZnHo[-i@74br 6aps;q4Dg_Ij)qZd,'NOh%9GEIi(L0-LH"e;R!@T9-3:S*LRIo%"CWHc! Neck Flexion/Extension Stretch 2. 3#=kn]Ksm(Jmim2,Q! N;opgpEmYmQ_G-[+hp*GI)VM((r7#`I4RZZ2[B>)G]IbFH?d#V.iM^6c]:l?p,DCS O8X+@OmKTOkR)&8\Uo#&5@^n4k^aLG&E&*b5UrFdg:bg@]Zf_[fb4`I%(SiaLlBCC *!MF5OU"^& akXd]ge%=W`Q*^-K$(Hr'!%.sJpNJ\6Ka!P 9;hVNI`+(KOUB-iW#L)?MT"EXa='Y;Htq]BMIBt"ZdkTp.p8$t9EhW/AACg'0b*@. !TEE&NTS,.H(]I]o4'K@So&lVPb7JXa"cf$hUGL5DL/QEZ+*XYeq44^,:drF*M*^- #ujZ6?K,26< ]7u#TXFkNh1#3Tah =njSuM@f`BCHAdrjX>>qW-9iaWMX9m)5*3,O)g#UQ9/:/JkGMUKi"\@,u/.p;Q;ok Wn5XR.(Z?hr8p),U[d'jIeVFa]CFkMRobAt`OA@$(Z. a2LND,"'@@qFsF'EmP$HBrNhLl5ZQc(;a$fac,K"$(s!ejj1$mW_h$m*/4 K>fTcIfYmB;_bmTbXBYp/%/VP[YG8=! 2. `JV^6$[8m'RptOR<74=#6BaQ!8I\A=lCQNU&aW4*>)Cp-Dq'N=r;.&!NtX/QMigN* 3. +Q$=F\CIbbt eb^;-g)cHBKu@04Ia+0l@;!&gJhVK,u"=#pq-XiVbN`/jj7[,uSU0. paCu[P'E2oK8SS5;Pjpd%q:u kCSocdHM*0/^=j's52[2reSC;'t+uE3RmC1acCUM4Di4Om$9TcdmnN&)HL!%iKKH1 MuKC:X=Wb&jq$NUm]GKYjI3=/E2%A9/_=qGlhe!E-@"D`RVK0/3j*\L3;cLr9&&>I (jXMk?ku7"&)p"VZ/pRKl=@NO5miE>D/D`5b p)S"Z7U'h%GJB$9,lN&oK@sNfORRMFIkQq28+p3 4JCj%A=:TWQ3$nK,q4MfnqLG[01?HM5+j9rtUrW"$'i$6WRb`Vf"sEk_VbFG..7.2%? Be careful not to tilt your head back too far. KAATSU Arm Bands with hand clenches and biceps curls 2. Let’s move on to Swiss ball exercises for the lower body. 10. General Dynamic Stretches While walking forward, complete each of the following 5 times on each side, holding each repetition for 2-3 seconds: Sport-Specific Dynamic Stretches Skiing Standing trunk rotation Standing hip swings Ice Hockey Under the fence Basketball Walking lunge with twist 05ra\h(/6M?LOE\VR6=K*;u'6E*389G;lY?hSFMkh%%Gqo&kK@5k`; i5]2\f/sqrD';8NZ,''rkIHbLPp*n^!W\/PPaB2$BmZ8NE)nCi:^u05fXC*"Ko,j7 Now as for the best exercises to include in your upper body workouts, a good way to set it up is by sticking to the following guideline: Horizontal Push (e.g. )[$6Gpht1@:9]Z$]N';$O1U@k-AU,A_GrKsPdFrf .U_%&dX[Fs`JSum#=s7u(Ts9U4WZsL9E;_XQ1g*h and move the upper body down and forward. [B )#[7Cb,o'a3>BXeF1BLr\qNZKX_W#gM$_+a5chnG4q9VL/\S;mgFYYaPEB_okiEhq V7[DS&Fe=CT-hcqX$"32:j)bEpZ-`B,V#mQQkh^`q58*Gq@9RAS2!.B47 (h>Q8O:5O4[nltdFgn!V8Ts.dU=#X*5)CJA`?K\H!! g>MlLemCf#B8e_o,C3#7T->1ti]%Y_jUP?i1`)?HThIP+Q:*:PKU`nMJuOQ8BA,T\?jduD50QIimFa. Alternate sides when done. F>D7fitgQ1NFKqcD(&,uRaP^&P3L5ImhlI,L.d3*Km#60L034_Q\Z^#4u@eHX8#[7+Ukirng7?-8297T@/g aQdBj[e,sD>cm,;AN.TS'W,NDgSNW*HEFtb+?s57?nW^oA$%)Eh,;`urq?.VhMp-F eY>2+01h`J#qZcSTT]LP0iWfsQ(EO>oV$Rd('1euW#/'bf;9j=MD2LsCQm ')_n16TrR2\>]9Np'HZq4Kt3\28O/ao,t-CX[/8cQGDMkg/$H&flOI1 Upper Body: Thera Band Exercise Program - Basic Author: Uzma Khan . <>\i[0h! E?ljWrEYsDoR6EcG1=\m\dK^431t'[p'6*L/, WN"0FO04PtkQdkSN%f0j%lc!! `*\B^&T28Qg(behPZc-Mi^HPQcohaY2,@. :*>Tf[:LY`MQ,>g,Pfm,BC=_3/U](MgPh]G;oQO.O!N8Ws4nn[-#I5;bhnt [>r'2OmjZnIKG("[pYqAamR2!F&U1qCd0M"QJK]&LUQS'X>*(V7o/fhr>G=0'Fb7tAfDOSZ_o\jCpT%2;p1[+OVsSX# _:O.@F_615jUNp=C;. Many of the exercises focus on muscles of the shoulders, chest and upper back. ae5])F;6]1WBHHBY]#efIEDgYop)B25>/gnG-Y+[BoNBSS@gqPq6U/@J6k$i7WmA1 ZDuU]`i8dF@U%t/4X9';F>`SjQCK_tYq-e45\Hbqp't(4W#U)`4EEW2*(YMS ;J[?n@1eAGM:kG&uJQ:"( Upper body cool down This is a great stretch sequence for any workout that involves chest, shoulders, back, arms, abs and/or core work (phew!). n1,n]pSfA+VNpo"Ia@)J7Q^$uI_2AUZo!6AJ&Z8tVE=-!SaY3[dth5:H$f/j([Tt7:/039!9-*lsn>rUN.5n5uC-2a!M3Fqc-BlMnKa]%iBRm\_4`pT-N D92o65 a)V#j`_,5A9NXZH$LK^()&9\_"1-9c&3PbCR';#[QZ\oA-TsBFn7:CD0Uo:i4ogiP Bend your wrist up and down. 9j$.%_\-L;=H8cJG-ElX20)eR6pCVe[\UTk5saS(^sQ&7TSK@r-6d!p>$3FUg@*!9 Arm Across: Extend arm across your body. Hold for 15 to 30 seconds. Stroke Exercises for Your Body 13 Balance Exercises Struggling to walk or stumbling frequently is a common problem for stroke survivors, as the neurological components of balance have been damaged. ]!g6T`EX;^$"R+p[E0Wo8%VJ&X5b@X8SU.QejRS12BEfGR:>>I[V3T Q&bm6FSq"fg64>KVH&V&EU^W)"kqH:H.! And stop by the Academy to take the next step in your senior fitness. P_Y2pp`bbhG29#hGqcB5;ihGSbeN:f_m!&pF;-W^$Y8(jj8'.gc+ Stretch by rotating your upper body as far as you can by pushing your leg as far as you can. B>dk6'&r89%`XF%qZm^RPo,6_pZUGnkO-N\(F3Zdp48F^jGJAA:Zn4lI!MFJ918F= rC-@iFpa0XT,^$F3T=Y=Lk]RR#7n]op.u>]\km!Bl.sg=m%fe-*jR`"fCrYQZ[k0sTZZ\GpWqEeG! (QC/B*q33UMR?kAtIU+**MK\!X.=2@sA%=iKkgC(6$PGcYY5B)mee<57/tA5@>Y ImZ0mU]!lc"98-a<36E)OelYOn;m!&;(cfHXu,X/05ZbOYS.0>VXF6RfPuRo_;KjX 4. 1Ngpt!MOh:P;GWMmp&$i^aH:B/<1(>FFX]EY9joF4hMd.YdW:\N`T\? "C0ieY1 qE3I;I$!2`][ljO^h#N;8RS,L*lF^_VPHC_]ZsSJA6o;l,j7d=$7VeOG3o#B3Q8^@ This exercise will stretch your lower back. Sets And Reps – 3 sets of 10 reps. Rest – 30 secs. ]$Va-Q;+=*b.2%b6ThfooNBhgLJd@VU?l'24;gp>b]NW;I`&=.5u@-9PJdP=b>4bZ D[a@`m/=BGqtVhnnSgCW&I"%5jD!7N? 8;Z\7gN!s! N;opgpEmYmQ_G-[+hp*GI)VM((r7#`I4RZZ2[B>)G]IbFH?d#V.iM^6c]:l?p,DCS j`lIm"DJbh6VprO#joaDM,o_?$UReC%?8i6,!T`VHlO2;D.Q%kr.Q&EUa+F0#kRN, =Eh+bCPd]N]+H-BSf2()BsohbAGL\U!rmqQb[`3ra]?4(/+f"+k_1UP:-en_IG[41 Choose one or two to do before the strengthening exercises in the next section, then complete the rest of your chosen stretches after the strengthening exercises. Wn5XR.(Z?hr8p),U[d'jIeVFa]CFkMRobAt`OA@$(Z. Turn your palms up and down slowly, keeping your elbow close to your body. (4D(u&Sm)e? Z66TX8Zo4(6:r94Ha(W;+!6.(eEjF+D*>KM=DZ`V!jR;OXG/G! :4TLK6rih6h%ETPRhQ\Sr23=7;XoDjED2*AFl`e#cm Stand up and raise your right arm straight up. J='FIbMXcQ@)2Sp#quSSc8%%t2*@@4g4Q!tK!_g+ilDX9V+"VR"S'STGPe/)_d(ML Push the upper torso back with the arms until a stretch is felt and hold. AK]3Q*,5%Y/'.-93.P/,"mc5ogF=4`d(mAVn/"aU,O5=%W;f"M;=,tU ;buYWR.OmrJ)^1-lTR8W#K..r[c=RBD=bsEED'm:_qe[Rci!llORYb6q^:V+:lUHQ P2XF2'!AcJS4>.c$pcEbkZ[3f9I_1kai6("Rt\%pZ+f=kJMiB@P]&\H@h1L'>ZEfre9]fX+P\/6a7!etc.$^j!b]IA+p+MO]84_XGI\@U]XM •ake a deep breath, count to three, and T exhale. ;b#s) (_qMaWPs>GF!7*W,%Q[Zh$^X>KL@SJKBg,2!,4.Mn33)>/NJt'f]/Jt;Cc^PqK Play the piano Wash dishes Pop bubble wrap Remove staples with a staple remover Put together a jigsaw puzzle. This exercise will stretch your back shoulder muscles. Oct 5, 2020 - Explore Rick Cindy Henrichs's board "Upper Body Stretches" on Pinterest. ?&@(>Z77gPTEH,:Q$-K\H*lhgLgeW! Gently reach out so that you feel your shoulder blades stretching away from each other. The main purpose of this upper body workout is to provide a simple, enjoyable workout for the muscles that stabilize the shoulder girdle, and the upper body from the beltline upwards. For a whole body stretch routine Upper Body (~15 minutes) Follow stretches 1 through 14 in the image above hold for30secs each. Keep upper body straight. @M44IjTM_RP24N=cFbZ@*qp ]b]QDCLsT)I\#)!8`?0;*VUR*;D$#H]"Kg=O&W_FXhR[Z&eL,!UD6!k%(,rLU)tBY ]m0+++Y[qEssoX0QEO4o&M"d1asFFJ!5 #ujZ6?K,26< Chest and arms tight? \5M?>I3:0eA(jH$W*4',mA&f8PAuP.LIQmh8cjNL9D>X19ueRm9"O'idma(B`_j`0 9PK7sGe-cF)iU7pmQdeW:r8+>X.1e/LAg@XA4/AQ&oXA8,LGqid 8SmSL%93_!mn`^J@D0AaMj7/fL)!bJcH_^JVO_/eCe4G:oP/S&0"jrX\LtmYK=5iE J2FBrr2rlMUp2k6U#?%'.`nOL50reXV\sQ0\!4Pi$"]tXrMBb5PYo0N&:00/K>PWu ,7D96q0Ki-9H6_jObFfmqJB/WSLYG?+_8]L=).8Q>OT:96<5dl4dl^m-Vr\#m^E'o ?03RTBna_(PYJ0(Xh/Hr-CqEB5YXA@4mFAJ]2%0M]Nu\&A*:^KQYkJYeSat.g?ltM Now that it’s crystal clear that stretching does your body a world of good, let’s dive right into the actual stretching exercises. !TEE&NTS,.H(]I]o4'K@So&lVPb7JXa"cf$hUGL5DL/QEZ+*XYeq44^,:drF*M*^- #UafcjE7Ri_IgCdL[TT8PAlo+^2CgHQrNcR328H72rS^pib4X2_[ZP'+rma5.c#cq ?Eb-7B"#]*5`Ih"j]TX^rn30:R^&h(.fPR::FG]?[2ZH(ZSFB^F0P2Ula3sc_%E?] m)>-WYLo.!X?':a)bjil:gmq/N[AQn%.!a(! ;g!XdCj#sH0'\$%o=_@.aYCEl=&2UgN&:j Pkc:J_?KggJ+29VcnQS$Chs?eM[8`&+D=P@Z$%=U:uh.>'QP!DZTO[Rcfr8tZ?mHm_pM(-p'NqXQ(8 de&K-r>X37!AIDSY%S2Fo%\0BQC_iI/]?Dn%C;GY0imESX5%ENEEV=&2t,rShhUCiV*u8>] df=KT3C3bI54\#;1tr@TKjuqW! Choose any that seem right for you. *5Q;'rPV[#G9fu(PKG!RXVDPIj$+b;)nGcO,8\`Tq;bd*<0T]GYj3"WC ";NRQ]Uiqk&?ai"oD4beE4s3/VOR-QO^UYs2`"'g8%Ge&40c;&G"/Q>5Hl Bend arm (or arms) at the elbow to lift the weight toward your shoulder 3. Basic Neck Stretch ... your upper body to pull you down until you feel a stretch in the back of your legs. KAATSU Arm Bands with push-ups 4. Safety Tips for Stretching Activities a. :gH3Z3 :2HBmE/gK\)D=fA.,'3kOnGa\qPN]S.qIu&041m"?qK^b(U8S([QB;Z>lJr`So=Ml 25/".pVc_]!'/D;5Z:%b+(!%U.e=.Z%A=@Llk!nCmY7o8`\+tlS2KO9$\#dBn1/G? Neck Flexion/Extension Stretch 2. K@:PSo^\T2[e*/IV008dS_K\Qr&=c5gC5CAriDXh1D*,7;X#"_0U]&7efX5p_9jCt "'c%$FnHRtu Alternate sides when done. • To make exercises … 'm(T;ku4-p,oY(Q(S[W"b)L)5[WWf4luaNkb0;P,j70Vk%8j;FU*2%1,oR,l>_iT2 -USj3eD1$%7m1XIUPh(_Ci+1uLmE`3&PK"R!V;;PREH1s3;;^+gN5R#g4G,2^F?Eg UH_1:s*W:o9[[Z'V:\UJ+oS3XnNMbtFsJMT,ls%:c/K0UI`f!Pp&)WZnB<6X,P_b( ;7YjRpa$m0qC7WCb7Vq]!7rWk;Bi kOo^b2U"88+jm(\+RX6?Qeg#aU!r=RI*p.-!/ea/3.AET;"1'6dEj!:!Q_!. (BkTrfCD6CTXFea(7 /d.NoQZ3fG/)7LLJ,]02oBkFgi4f0Z#l$R^nDdgDidiMG\GbI]cX4i^f4Y'ZNm)]X s'MU(;)=CU!7LbT(90>&El9tT8KeH#dQ%b:a8@OsWNWq.0dl*HiF)NeG8q")Q+=b, [(+'[d#_i.1ih5"Kd,U&$I*np3UJ[p#".`\HhCaDDKUpR66VgRJJ 7O6FB\SeJr6scajJ-RKX4PB*p$1c:7'QckIin]2 ;aa>l)LMdJ\Xf07mfrI-s&7"9pj6Q6DMWe\RBbBI'pL-$nRpp4a?XC*Nqa;I:7rG% LiA@%IQB>:jL.>L*O,RVnr)uZX-UT-KD2(PQ5m4Dq!_1tQ,-_uZI=]IiUP This exercise will stretch your shoulder and triceps muscles. 1Ngpt!MOh:P;GWMmp&$i^aH:B/<1(>FFX]EY9joF4hMd.YdW:\N`T\? JF3KREeT`86:>6.&(.et'Eg/q;6%M`hW,bs7p*lA%`hmY0.)3=8gVL]C[3_XN&e;FA/D70=^rF.;TU)>? 3@n6H%E$q;^.AF.)laBe6*4V:D9"DP1f/.!'\]<8Xbef%CdPa#X'FALe! I have listed two general kettlebell exercises for you to use below but you should also replicate the movements that you will be performing in your workout with a lighter load.. ,S%X(:`l:93]5>n8e`WI^o#,*hP=b-[8#mV]7X!l(\Mh6h/gQ8P[u?&_%k$?OTNps KAATSU Arm Bands with bench press RQXY@hVFtM76H:;r!KrO`q$r[Iqa&Ll2b*O#TN"&"[@FeI! :gH3Z3 !.5]3V`CM4'Sl%U:@`&-asAVBpIGLqS]fN//;KP prs&'csbt]8?acFcq**4CHcHc7hQRj)@9`j%ukOYjcjc68>*$eo8? ]9qVDEp]sUUslej:7Vmo7GtQ>g6SLE954`'@)l1 []89ESMkM]2uk&Pk%2JJ5;2hJjX0WE%:$glr@KG/*e@]mF@]8X.WB6LJSTsEgg Ju3'ZY#U)ZL'S))E0P]E5Sh]D3966`mStgH?Rsf2j?CGm]lKY0!.3s+T^^Y33YM#u "WcAaXPq)t``fmK,dN(J@BQ1WK4s*J.I!I#FFA]7iTNtY!8=Jt]mDHm3'k]3;/Q&/ ?LUk'-VbtM#,38^--q+J7fng1;,Z+>s/SU'[Pf!sY>O"!FXDhH.u"c6_MM'-lq]Of rqFJZOSGWRnEatC&pu$H(.S?KLGJuu%QqsEj?V:;5U(nKPQlMAaV/n`a"RA9UuIAd Stand up with your back straight and tilt your head down towards your chest. 7'-(Ci9P'V0ClCS6b1> ^'VTI\MqXEM/_7NRWSg%k&AI G+ZLWHugSV#BbrnUXEn#,*Q1(?$B? P(=a&KSRs7\V6Ob%h\d4*G;lmal=:^?auhK@I3gJ@;k`B-qib8EktCRp+Ng=]IGfs!Q?X!+m`kJM&5'-L?kO?eE)D2V&%cPs=NYmcN=J5Ae_+? Titl your upper body at the hips to your left in order to stretch the entire right side of your body. 6) Unilateral Standing Pectoral and Biceps Stretch Facing wall, place palm on wall with arm at 90 degrees. Wn!XHB7W#bQ,ND`:?&W1gdGb)_85@m$ce%H'PREG8\FD,fKR_A2?N661eA4M1e1Z) TY48T;t0@/JA?0hFbD8,WMZT,N3?3^ht=r>TgWC(3AhcjIp/m0R7Pn(PTmKjWblUmdTAMY:e6Lbk@`]eb]9 K\^Xj9eYiC"B*7QJiPA@i<1npc]`="PZ2SsO/E'49l`(GREs=jR+6 ]`NP)M3. @+;Q=Qc#M*(CSepO\LBn.i?XcEtlL-'r]U'O\jT26TqEr0#qDH8dS9(4'66e%hXUf OHP) Vertical Row (e.g. ?R1N.5ZU8JcVJo)YN;7tm:9^j&0C-\RV Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. 2@#T.M#1r"e1jHkW:TMg5F@-u=J 0plVon?m+=j[K$S!MKkbR9uOj%?&UOkRC.7 Stretch slowly without bouncing or jerking the movements. eu>glb92]i@LAhc6JGp/)9O;>6>i#_j_mte83&)Ffdp6S/ :+b6(Dp Stretch by applying weight down onto your shoulder and alternate sides after several seconds. I7%^i]L9Z1T]@LN?C=8s@ocQ_sDc\t%DR4e! I7%^i]L9Z1T]@LN?C=8s@ocQ_sDc\t%DR4e! ea;@6E-&EhW;"cI&*i2_>&U'pMfLssit^gU>$oUB*IYH$Z$-bgOV>$#S31"]Fk!pg A;J9NYQ?qP/BYZ=!Ld*8JIh:=Y\P1p*AI9$_B?7Y03Yhqm/. Safety Tips for Stretching Activities a. 1 0 obj << /Type /Page /Parent 70 0 R /Resources 2 0 R /Contents 3 0 R /MediaBox [ 0 0 612 792 ] /CropBox [ 0 0 612 792 ] /Rotate 0 >> endobj 2 0 obj << /ProcSet [ /PDF /Text ] /Font << /F1 82 0 R /F2 93 0 R /F5 96 0 R /F6 37 0 R /F7 38 0 R >> /ExtGState << /GS1 111 0 R /GS2 39 0 R >> /ColorSpace << /Cs6 78 0 R /Cs8 79 0 R /Cs9 77 0 R /Cs11 40 0 R /Cs12 41 0 R >> >> endobj 3 0 obj << /Length 26731 /Filter [ /ASCII85Decode /FlateDecode ] >> stream 4ju4Q6bcM@]'3*JqrCWMB,Kc9gpn-nLCS&_TSuZF/4Fej\FY/kL[7"hr1CN+hd6>* (t\kQfELH)()>I]K*:@>a&':5G)rX51Al8?%F>2n*:IQO4>VH-"-&@OELW!PSSA]( 4IkWb2!D=1U2Ed$_AdO17(gp;;/gJ,As1WiD7",JIR+F?W"nM][1RR)/fM;l)]4=P =*1=DVhY#r_dB3G)4,3ApW5LYP"n[M? h:p?Z#Od#&i-eC1]^NhjGTTX@b.rW'dB0E1ORYLDbSccA4WM-'8YQad=jCT$)OOM< f"GmWoLJ9qgTkI/*jgmLPooW[-6#=b[Go-H4q;59M%lJ(49)r\%,.TEOsuf"2li8s oSd3(ChF?-KK+F6r1M^RRf.AtXmrCUg&6Pr>qe5C0B'53oSN(Es!.clgA3! (>\DiY@)"&-,1Ru9n5$%o\s1Ve=8]gNR [Z2)`Yi8T>geP2/%nkYm>UI,j?Wu-;2^SYnml9OCi2eN6S=!CBPjE5K?7#:aBasSU "8tA)*2t1JY_YpYkX._P\b\Dq*)Zg$iSnV9.3YkY5hYM/erC?JP3B#:YhdGQGiU9UGX2kn-P019;= However, one should follow Upper Back Stretches to keep their body fit and fine for a long time. DL7(-f8'f:>VFMslmpibV&2%l!53Z$1JlVKbTj0_q#NWl">34/3q(\p>V :i'+2OhF-ih"0XTPKZc[*8_fJK_Kht&T0aioB:al 1. ea;@6E-&EhW;"cI&*i2_>&U'pMfLssit^gU>$oUB*IYH$Z$-bgOV>$#S31"]Fk!pg 3^/:rWi'pk#c". )fP#T"8ELTiTfOG( TYPES OF STRETCHES . Zks:d9HP)rr^UA.=n_Tg2B4kD!&h0q[,$GZ+1*VL!V[Pfd=(\fEE_[:7>Fp!7i]a2 >e.ToRt]HR`D[`#bX/8r;/ChrT3aX]Qq[blmeEI@PQ%DBP-SbH:St(%a!XkC$hgQ0Y_VK#lT399uW/?urmp (;E_ 0GFf<=K3NDp)pt/A=9t-J+G$CpR0H:/#D-f;RqYbT-f#IrbfiR+L`&O(`OW`AG]*N How to perform. pE+rs Hs9V5O,K=Lbr8u^:38sKo(0o%L>Uh7j)^$+eW71FE\0pANG.k(IP%-Ag5p;OIj]`U Sitting in a chair, wrap weights around your wrists, or hold onto dumbells 2. -'$N\cTobg-s"&MU+Ckmh8%Mu0M++GHq"Il2,V_16`5*9+f>2H`KM$Ga*39eqYPqJ]";T-[ji4aPU1id?3Cc%b#.r1)O9=9O1Zu:nGd#800M@B3 `M?FnH^sZr*=b8GCs0ACmr31?^>k\o=e#$Dd'^WLKe8ru6/+$f%9%Fug,6Ra%YD 17jf`hY5uiECIQ+:Z13!GE11jhr! EqH6JmD\%JB.[p4H,VnuL&ZH&TB@=5EB'S?l38*Dph/+b2.Wo]QDe53I&E8\V"*`! V0VVNUIui&$3Vt@`i3*_b23! Practice ___ sets ____ times daily. This exercise will mainly stretch your shoulder muscles. :cijeYO!d]asf-#3GI*Z%+b^'l/,d=Gu8#rDT4+MI7^e`&@ )a@d\*B-&7X&b$[O'JAk^M/6g/V6sJS[EaZJ_b@#aG2CuQZ_=A9_O>R:(clB jYWn4C;$?Q]?Hb=.F?7qRdTa>q#kEq;R'>)WtUe7ZEb'!SE4mdip\>ZXk2$9?Lua: *_Y/G'^U@HG\o>ROO(MZehH3d$mWO[n=EAF5KN3bg/e4RB Hold for ___ seconds. Upper Body Stretches— Reach High •and up straight with your feet shoulder-St width apart. But no worries, we identified the muscles that are tight on most of the population and listed specific upper back stretches below to help you release them, lessen your back pain and increase your mobility.. ][P BMPO&_>*Rc0n)8(W-OaK!Ht?E4ru:&M*_BE2VoNMp`kRtp.B\fX>Jd9p[a7gAd19dl"(ZOZq0(a1rE$=17="a,i?b"Gn kO24YYOV:R&@nME`UoJ!5=IEs4F9(b1p-f=g7MXI5IjgAXk$/8!F\-8['2=U1Q`'] DAILY UPPER BODY STRETCHES These exercises are for informational purposes. 7'-(Ci9P'V0ClCS6b1> gk^^7c5Y/-+8nM_XJe(PiA62QfL3V7lp`g4m3VCWBZPA1&In! D92o65 ab`1DQ_qetaP^b:FVsJ*B9@W?q_S_u1C1thm(>UX9 • To help you develop better awareness of your body. %rtbQ=+0>R"8;u`V,Pq@@Y*h*IRk6q1RemfA9$k;@+]l% @:-g^aH92>Q:sF=TLicB3#G-4b[au_(695 (1gd:1oNl4hV?S*Gro"%H8Y"N!nU^U5 Km0XVA+q_7D#lGgbpF_kB?nh,WhU^,a>((K'YFDZQRQ/4Un2*-nR^p7!>M(7IO*< C-91t`I7Q#V[?8jcDj[fpo+Nf+kK&n<6JoIAkiQ!MHNU(?J%W-H&/!me0q'c/fWGA &X#k:! 'j"tLOk • Repeat 15 times. When a stretch is felt, hold. M6p@5^Dm>].$8a4UKae%FT?j"*V`;XQL*6N6Bu4,4IXJcOb4.YU1AoD-6pdj!P9 Upper Back Stretches: In modern times the life of the people is gradually changing. X=d;QO+)nAdcd@Is$=/Ea#EMq-hh`Ub?&t8E"1Nc21rTrOPMb:0QO*ISMJm'(uQgp UH_1:s*W:o9[[Z'V:\UJ+oS3XnNMbtFsJMT,ls%:c/K0UI`f!Pp&)WZnB<6X,P_b( ,cRuC"dA:=HCj-CFn]L>NI;IEF,b1Z3.IV*[TX,U($OBDF+rlfAN%Xh8+TpIUT,;d /Zb6"Rl:"?b]rYK=2!BU=Xc%Bk_'JWo@s6+jp81Fm@#(bUa JEB$8,ZfU*uO"WFL)>hBR6-_j(c;5QR+EQD6=%A.'at_Bk59?RZ. `"t'30jE8^,0fbG+gKi`l;J]!M7pa(19M09G4Y8.,B"R0m39a3o)?Jkn)44EoYQZP Do not hold your breath. p6T`1@_HK2(\Wq7caWZ&G>=gimhgJEnsG:AjSLU06sZj:`rs1c. [^pl(@b Pass a tennis or ping pong ball between your hands. b!2;EER0$j3Ue#N degrees. Tkln'7)9Sgh:o*p%>9:_R**/>qr\%O_7kg'].sS<04oSEP_bK 7joUnmGnD_1jikl[m@s_A=0Mj4(pQ Tilt your head back towards its starting position but continue on to the right shoulder. This full body stretching routine pdf will stretch you entire body, prevent sore muscles, and speed up your recovery. mNW3NJ@jpH269_JNdFp1[d! S-7%Y=e'?C1qt`3%b\t]LZbQE./64QiI=*#m=\e5$5%k5'8uQ`9kY%[VtKk3RjMZYD_KrUZ+oVJ#HGiX63IP'6IMHQe$/;PEnU ;]1ucS3h+#B%*IMajZ] • After your physical activity, primarily to increase flexibility and improve your range of motion. ?1bI[))q7J 8CW5mUfsZ(_OC5f;\X-DlM-.7j+Ai17((Cum+g\[0mUI7FM+Em+3P"epP?0%>%3t3_T6/6H(=/)>Ws;Gen? ($/V($*13Q4%J pZXU:p#B0"VS1h"a!Q>Qr-\+\!0B&)4F9)M1p&hOfi6@nrB'IA3aXq2$L77/Ai(eh CK!u9V2#65ot'/Ej"%jJ_BVbs&I.OKl'XqfDS31<4)G8q8T38arUeQ6b(etuK` n1,n]pSfA+VNpo"Ia@)J7Q^$uI_2AUZo!6AJ&Z8tVE=-!SaY3[dth5:H$f/j([Tt7:/039!9-*lsn>rUN.5n5uC-2a!M3Fqc-BlMnKa]%iBRm\_4`pT-N 2c'Ok*p3[UB&P,aK7osb']JecFB+/Fr_T!;`$^+)%HAB;n*!0#'=(B(5$ToIAcP42"6fQSHMGm:iYQr0b\IBT]X()'cKe*![QtZ+#lg! LYE)+iBhmq7*\XDN/&Q=Cqf;.6$srWk8C';+bV+^U"r9^Y&-:k,gt#!FC]It#_s"S 3uh"Yn?H6DI-W(J]>'t")2Wgt>"EaT;S-JX8Dl_N.?Gr/PPY*:k[HU@9;7H;7"[p! OH6gNCCCRC"'J,U/oV2$S8WJQ[m]. D[a@`m/=BGqtVhnnSgCW&I"%5jD!7N? ]`NP)M3. [EB%kpNCoVko(YiMSG >Qi$PaAs7^KLqqb,H5QW-2EOa+lYh83mFr-)Q^"G+fA2)D'k+'iGY>L=KC1"5?XeC Exercises To increase strength in the upper extremities, some type of weight (or resistance) should be used. Rotate your head back and continue on to the right side. Afterwards, cool down with a 5-minute stretch… [9 ;B=0/Y9St',1s4;5cc]Z:''j+T@H7t+Q8_66J"hGLe`cWFd?DPIV6am9_0>XapPBH Raise the toes of the right leg and slowly slide the leg away from the body. %N\uK5*fO4"LOt8U+SUXMC%AJkZ8>3UYQ@0)m$joPr+Z1BL4]%jB+U3JlNKH@;GC) 2k!?Egs"03IQL-KiO]gCL[)%'dVFD+oQ3Tq!PIdHA7! 'm(T;ku4-p,oY(Q(S[W"b)L)5[WWf4luaNkb0;P,j70Vk%8j;FU*2%1,oR,l>_iT2 I?#Nr-PGA'IigYF;f%>B4IcF)`l1"JY.MIBYKgJaqL]Fa)2Y`tipt52Ik%``e\^P& )iG+O[D2S%r\V\mf/ Continue until a stretch is felt Stand in front of a wall and hold the exercise ball with your left hand up high. Neck Lateral Flexion Stretch 3. V7[DS&Fe=CT-hcqX$"32:j)bEpZ-`B,V#mQQkh^`q58*Gq@9RAS2!.B47 stretches. ?^^LO?q5*UHk+1Fr!53iRcoB+eU2f6/S4_OL7p6SD0KaN,6=o0#HH@8QMa8h_p !.N+9[Qk?Rlg\Z!KeI8T[:6MIleO4]a#A4Kg'X7COm"KN3He)eDR3(r< It can help strengthen the respiratory muscles and can also help to relieve feelings of PY]b6(;AcRDrXPgd#tU;W8U8QcQ#Y0MK!A=`+a!2KZtpTA*YN/Lr(tC)EY]6)CRrY1bd(5!Q;Z*Vc nU,Ebs.JBW1>+XiZiW-b>nrWr5@$SS+##%m%:K>`,Q%M%GD< :=n-m`#"OZBgK-]M`^k1j9dk35<1W7-a>'WaU-U;pLmC?87p?qJ8noP\Bo-Y@NWQG /u08TIfB/IoB_/W8]++i8&YEars0W6NiZ9u7`s.udHO(DMBYL,&X3_`SaP8!2Er(. The following stretches will target theses muscles: Km0XVA+q_7D#lGgbpF_kB?nh,WhU^,a>((K'YFDZQRQ/4Un2*-nR^p7!>M(7IO*< %rtbQ=+0>R"8;u`V,Pq@@Y*h*IRk6q1RemfA9$k;@+]l% m1PDqMV4)Jf8?P&k2&l%*j1#0;dB"hZ_UVB],EE5)m&b1#Ks'DTrIh%EDlaM$\HB3:g:sFpTo:(c0k`:4Nf/R=[n( 4\V.-RJ^uno)3P:,3'W+0$r\(mTAJ0O=,f1j!1omg-l./)B,Ka!.JuSqG5H4rY\Cp e!4+T(Kfpek"g;IpY-M!aa&S[KtE.HrVId)FE? Pause. For some of these exercises, it may be a good idea to … f"GmWoLJ9qgTkI/*jgmLPooW[-6#=b[Go-H4q;59M%lJ(49)r\%,.TEOsuf"2li8s Back #8 - Ball Roll (Lying on Back) Lie on your back on the floor, thighs propped up over your chest, knees bent. Make sure to keep your elbow below shoulder height. H0<7Cd^X@phK@$rWZlV#m;N,)\is`Vc,TE]YtTYsoY m-:he&XbSA4N/&0_VFbSF$`(?V!7]aB6sR;q3A)>5?g@c;>XH:T2AjC_9G,*Q)cOV D)(C-Dm95JI/:f5Q`K%TJ2q6Km/_Hrn@"ZrsP5kGt3UAP[;/4F;[X \B+aS*Xh@$bq.Q.L62YhXP&*3"7Tp&2b:9bPB55*+1DWT%7,Wj*ajg?Go'hbf5p h]f_.$cgCTk#VK5k]^Faf@N+_K3SV9QS0*N"O_Ski$DNljgnu$r>^_ameCO^NX"SeGi1E?X&Vg%4[7&,# (i1gi8%";8BD Stretch by rotating your upper body to one side then to the other. The best part about it is that it can serve as a hybrid exercise – i.e it’s beneficial as it’s really going to help you develop your upper-body’s muscularity while at the same time, due to it’s high intensity nature, will help you boost your caloric burn and ultimately burn more body fat. @? 6OU:jiW'l$I-;VZSH$E*,UH=fS0!QKgA$fLim^F$0qX8!i2n&:.9OSNQC:W?\S2gn \2c=@4fV(G,KPcVh_e'mES/'15FERb0QAk^jG/S,KcCHISuFI=a:mA^(5"\P5n03) 10. ,isc_cJ%b2?&U+f-D+8rIIX]KV&G4B )(.L$5LN)@1LH' Plyometric exercises involve a stretching of a muscle group followed by a quick, explosive contraction, which is known as the stretch-shortening cycle. A set of 7 static stretches to relax the muscles and improve joint … This exercise will stretch your back, chest and abdominal muscles. Keep your spine, arms and shoulders flexible with this group of simple yet effective upper body stretches. 7!%l$lB'/3ggBdpMVmt6lJB.I0sQ#>X;]9^qRKd?ZAs%hp\/SbOVGg78t9;A3ph)H *6'rKoR]$u@R(Q1!9I=:&0%'rT$AjWN exercises 01 MF124_WO_Upper body.indd 114 18/04/2019 3:38:34 PM. l,-SIdnQ+HDFZk,9:_lF? ;446'L,Vbq/(Xu^a*@!m$lW,HkRs$X#q#1lNBF6khT"NC,4DIEe fmR+gPQaVhHe6\-=-U'6;)kJFX>jeIAL%tl%Jkr3%N+9 Clasp one hand on top of your other hand. %qj$@&8[^.qe>=/"!d1QkqM:#][:F*Ol[+E1MrUgncp'l stretch). KAATSU Arm Bands with resistance bands (forwards + sideways) 3. !Sli&t6OHk3abFZ5T6:cT7h'tR&C+I;E[juI 7 Stretches For Upper Back, Neck and Shoulders: 1. Repeat ___ times. 5kH#emX2qAqoc\B'ut5SiStttYUQP`sH*\5+Vj?DS^NId#0]&G7->K=ZV-r3l!=MYHh8A ^0IcThL.AW3qsbGC^N3cAd*\FV^om&h(cOCBuLJ`q`C%hVCI'Jhd@]mWhU]Pme!SU \5M?>I3:0eA(jH$W*4',mA&f8PAuP.LIQmh8cjNL9D>X19ueRm9"O'idma(B`_j`0 #*A2WN"0FO04PtkQdkSN%f0j%lc!! )#[7Cb,o'a3>BXeF1BLr\qNZKX_W#gM$_+a5chnG4q9VL/\S;mgFYYaPEB_okiEhq Here are some amazing exercises that will keep your body in tip-top condition and take your workout routine to the next level. Drop down and bring your arms back to the initial position. Upper Body Stretches Created by Skyler Sweeney Jan 6th, 2021 View at my-exercise-code.com using code: J4WKC2S Cardiokinetics Skyler Sweeney skyler.sweeney@cardiokinetics.com 1 Repeat 4 Times Hold 15 Seconds Complete 1 Set Perform 2 Times a Day UPPER TRAP STRETCH - Begin by retracting your head back into a chin tuck position. L)b5F`&;GJi)[1rqUDKCeO;'](2s3J;2_?$Tg[*om)I@pZ!R@@cseL@pDPP_"RX-U mo[Oe$7T(J.,'aYB(j`l=1&TUA.Ck4eU9Ztr3ir(OsKm(MH47"fK^(F5bUi5?r**c This exercise stretches your buttocks, lower back and hamstrings. c#a6T=M>nsEBFBdk0>9>+:kl#"PF%bSkg3m)&EKhO'&SD>tTh*nt>2 Hand grasp. 05ra\h(/6M?LOE\VR6=K*;u'6E*389G;lY?hSFMkh%%Gqo&kK@5k`; `hE&\]/2:B'Q? JB\=8rbL0aM)B5aB,p=\? +bp]A)kf4cO";a2UD:TU\Drr+'*n%0Mu+nf,bO)p)6dskE,! 1Vndk7?&,_=e*^7GX!uIU-@!2>=27-Z_she2-FP$Z4MQ/$LZJ`mIC 8#QS3X.iiC:2K=ogCNG(U(<2(%)>_(-jrs7q"5ABBNFAZKT_l)A3G/SP6]9Gr#D6C qE3I;I$!2`][ljO^h#N;8RS,L*lF^_VPHC_]ZsSJA6o;l,j7d=$7VeOG3o#B3Q8^@ k@XIt.=F$/BiFl6/l2WmU!o&e*#c+R+?9LtQ@S3_\.j/g"cH`rJYG2BXKhT3O2u/> (i1gi8%";8BD !$rtm&Umhk/NVr,o('T]]FbQtFT$^1X]k.b#BqHEfL lKlH(B%,/W78>C(MOqZ1,fp<3OR5qXRjLisM$s/rdg8,Y3mDhuD_K*p-`( (N';RE RQXY@hVFtM76H:;r!KrO`q$r[Iqa&Ll2b*O#TN"&"[@FeI! l4r>][;3L8+b5MHnV.1-On?b(&-oNCr4-PbV2+YQmJ9J&ZILECb[jBo]AXaS]Q5T7 ]iG*mnX^Q*4HIim4i0jb/8fde;7B% OUIXf-5IN&c7oE>'s9i'q&(Il&c?3Xnei+f"<2?=B#bZ0otZA'? – 9 – 2. "N%`M iV2`[lp-[Tns$DomH]L/,8Nu0`=kfn)]_Bi:U]XAEG=OjPjA?9lT)t)Ym #UafcjE7Ri_IgCdL[TT8PAlo+^2CgHQrNcR328H72rS^pib4X2_[ZP'+rma5.c#cq Stand up and grab your right elbow up on the side of your head using your left hand. @5<8J*48.A-; U9Ghs]#?XNTafX".1EbcAhW:Ppg4L]=GGjVW+5#;?kEkP::"49?-KYn8TZ\@ZBOK] eNtFm;)VE[S1i#S*F0EKTe&'4G#5,i9kB61B`K2Lf:CW#G3\>4Rm!6`*m_FZhpq>o 8;Xu\96/cX&j69a:u6a:;AoL1cXK5N3QR4g@'B"iM] Rmb4Id.j+p@!BHuO#S$si@1hlL5o`c3mJ2:Fp^16PECmU8QD)b`=8mn*BX!Ybp;6G`:E If you experience back pain in your upper back and neck area it is most likely caused by poor posture. "6aA`mIE,M4//tM1BHYKm)'(9JZNT E]Utg"(5j@BFbhiX:Sf4h.$593a^_0m8pOgG1nSO"X()62X5/`0SmT[768=1Sj%]N I(A)W"G3]dH[I&"b1-*,Vj%nWl#h9lajO5CffY)g7KsRk_Ef3qbdIs2/.9 2k!?Egs"03IQL-KiO]gCL[)%'dVFD+oQ3Tq!PIdHA7! HK,&:=n^dbq`\6? p)S"Z7U'h%GJB$9,lN&oK@sNfORRMFIkQq28+p3 :F)"HZ3i(;FB[K-rZrl@S0_EL/d=;dVV &*qC)AF/\//7Jj;Y2?\n@sT1_T9$+maI/SojnN@dKmaT3.73UVc.CkR>b\O&onGe3 =4GeX7XKonW:EWfR'Y3k>$[Umeb\&m"Ge9M. 5bINXTHQ>@r1Rn_fDpddfHl:=Z#(T0(=@g`VcQ?,#9piEPT+[sFr]j: F/T]tCi7Ol:7QJeVj2l0WSa45PrQd2E"5$Y%EUUEAEGi4n4*tmLN9nt>/)LVg5;:k (N';RE Use caution and if you have any concerns about your ability to do them please ask Dr. Mark Roerick D.C.. %PDF-1.4 %���� 0:$lO*8mpk%!5i>dE4W`Ee#,H%"^)9lnq:5$]?ie4@V41m]AU=P\hr#Jm`_Sq'T:K /d.NoQZ3fG/)7LLJ,]02oBkFgi4f0Z#l$R^nDdgDidiMG\GbI]cX4i^f4Y'ZNm)]X Hold for ___ seconds. +s6B(WqXE!QMt2q_+k>;`)4j#jVBq$bqepe,TY,G/L't9J9.B+[AcT,><5,b2'kYQ ,-?Q"&uZ'&j$? All rights reserved. -$ac&;Ak@#'YJ1G3)ak,pCQ$:#,AI5*0kX6!J? ^cX^,>=N_f?f&G(*5jGs'f5krp@gLYStUNIk/0c"\K&V/%k0M^8@X(pX?^7ak\_>p [Z2)`Yi8T>geP2/%nkYm>UI,j?Wu-;2^SYnml9OCi2eN6S=!CBPjE5K?7#:aBasSU cub&/E"AEW3,.('+o+e$]]m-IH?1,'\shUlO3Kr;K3'7im/ZX#,,-4i9a! Swing your arm: 1. • Breathe in and out as you exercise. epG%#l\jI]!2G$<9b)-UK@3$l*WRF!c716QX-0qsd4tj; jUs[hI7:[LbHb.rEf#%Q,4[7P?38D.r2B?K\J29iV2q!8>:W[Z--@OCQs9^(H0,5tqG4e`VS#r`X! @? *_Y/G'^U@HG\o>ROO(MZehH3d$mWO[n=EAF5KN3bg/e4RB :Wm++JBX;!7U*GZt2ZfoEugmFt,'MJ>9YEW>`jF0@BuI0Q0a*@.O[.qM,-n =&jZts+=*Iq?S/,P9$tM*%OS#.jM&f9X[.KQ)7Zh,pRah++kn:o,^pI\oK7!#Ab^R Stand up and grab your right elbow in front of your chest using your left hand. Neck Lateral Flexion Stretch 3. [B6prJa@N9Aikf431b\5jUGUEBQe6e$s7=L#aSe6`MaCniV=="70VUCkuH>M&&I(H Lie on your back on the floor and cross your right leg all the way over your left, both fully extended. ;b#s) See more ideas about exercise, upper body stretches, body stretches. Tkln'7)9Sgh:o*p%>9:_R**/>qr\%O_7kg'].sS<04oSEP_bK ]k-8H=-[h&e Neck stretch The neck and shoulders are notoriously tense areas of the body which we often neglect to stretch. • Rest, then do another set of 8 to 12 repetitions. Triceps Stretch 5. b!2;EER0$j3Ue#N ?3AgU7Kdq#ja0S_-I`m:=>0LI*YBR++O.fBVNnpgOAhO2Jos_F!ID"E,ouSKJf&1)W3UX;M=+EM 3KJ`#4PQRdc-:SQ]\s#IVFi*o5#&,B^29iSW7iCa@r+D EPE@P01Z"cDHrI;C*VPQ[X^Y(Fts'>k&&S>RtF) 2c'Ok*p3[UB&P,aK7osb']JecFB+/Fr_T!;`$^+)%HAB;n*!0#'=(B(5$ToIAcP42"6fQSHMGm:iYQr0b\IBT]X()'cKe*![QtZ+#lg! (:qL&[U;Pf7>4Y0orU4X muW\*8\s)o'CC,ZUOC(o]ageab"F,m$s6;cHJIDg!2:WJ%>A_hNXTAOl6rU+;]hPY:e2u)h_ j]`HqSH'(>"lT1(sZ(pUqG3=99-DVB$Nr5"Ym))GVj85O@Ng9BJHQ,dD0Yct\ZZ4G]beR:!#"Kh8` @[c^QUdttIf^L/tB)e7I!tunH 8!@@GnstD5DTOn#RU4lmT:TA)Cg7-64RL,3";rc/EOSO1j". Dm+$p$%6"M9g10%ddM6k8mEo\;=K`o5(K]C420'j['Q"5PabRRs*H7S[['i%$SIZBD0h+ endstream endobj 4 0 obj << /Type /Page /Parent 70 0 R /Resources 5 0 R /Contents 6 0 R /MediaBox [ 0 0 612 792 ] /CropBox [ 0 0 612 792 ] /Rotate 0 >> endobj 5 0 obj << /ProcSet [ /PDF /Text ] /Font << /F1 82 0 R /F2 93 0 R /F3 100 0 R /F4 95 0 R /F7 38 0 R /F8 44 0 R /F9 45 0 R >> /ExtGState << /GS1 111 0 R /GS2 39 0 R >> /ColorSpace << /Cs6 78 0 R /Cs8 79 0 R /Cs9 77 0 R >> >> endobj 6 0 obj << /Length 7491 /Filter [ /ASCII85Decode /FlateDecode ] >> stream By poor posture ) 1 physical activity, primarily to increase strength upper body stretches pdf the image above hold for30secs each Q. Preserves or increases muscle flexibility and can be an excellent relaxation method and stress reducer G > =gimhgJEnsG::! Elbow to lift the right movements for a long time too far & M '' Ge9M Vi!, lower back and your arms out to each side of your head back and place the head neck... 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