Stretching with your arms above your head stretches many muscles and connectives in your shoulders, back, upper hips, chest and abdominals. This helps you alleviate back stiffness, spine compression and lengthen tight ab and chest muscles, according to physical therapist Chris Frederick, co-author of "Stretch to Win." When you stretch with your arms up, stretch your body in different directions and in different orientations, such as sitting, standing or lying on your back.
Types of Stretches
Static stretching is where you hold a stretch for a specific time duration, usually between 20 to 30 seconds, according to Vern Gambetta, author of "Athletic Development." This relaxes the muscle and tissues and should be done after a workout. Dynamic stretching is where you move your joints in their full range of motion in repetitive movements. You should do this before your workout as part of your warm-up.
Active Standing Overhead Stretch
Stand beneath a horizontal bar or doorway that you can reach with your hands without standing on your toes. Grab onto the bar, and put your feet together. Push your pelvis forward, and extend your back slightly to stretch your chest and abdominal muscles. Tilt your head back, and hold the stretch for 5 to 6 deep breaths. Repeat the stretch two more times. Do not hyperextend your lower back, and keep your abdominals and buttocks tight to maintain alignment.
Seated Overhead Reach
Sit at the edge of a chair with your feet flat on the floor about hip-width apart. Lace your fingers together with the palms facing toward you, and bring your arms up above your head. Look up and hold the stretch for 2 deep breaths. Lower your arms back in front of you, and perform 10 reps. Do not arch your lower back or slouch in your chair. You can also do this standing up.
Standing Hip Flexor Stretch with Rotation
Stand with your right leg in front of you with both feet pointing forward. Lace your fingers in front of you with your palms facing toward you, and bring them above your head. Shift your weight to your right foot, and tighten your left buttock. Slowly rotate your torso to your right, and hold for 2 deep breaths. Rotate to your left, and hold for another 2 deep breaths. Switch legs and repeat the stretching pattern.
References
- "Athletic Development"; Vern Gambetta; 2006
- "Stretch to Win"; Ann Frederick and Chris Frederick; 2006
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