A limber upper body is important for injury prevention and building muscle. When stretching your upper body, make sure to warm up thoroughly by performing at least five minutes of cardiovascular exercise. Static stretching means holding a stretch without movement for an extended time. Stretch until you feel slight discomfort, but never stretch when it's painful.
Neck
Tilt your head to the right side, trying to put your right ear on your right shoulder. Place your right hand on the top of your head and lightly pull down, continuing to try to touch your right ear to your right shoulder. Hold for 30 seconds and repeat on the left side.
For another stretch, roll your head in a circle moving clockwise. Move slowly and make your circles as large as possible. Roll 10 times clockwise and 10 times counterclockwise.
Shoulder
Take your right arm and place it all the way across to the left side of your body. Grab your right triceps muscle with your left hand and continue to pull your right arm toward your body and keep your right arm as straight as possible. Hold for 30 seconds, switch arms and repeat.
Triceps
Place your right arm in the air straight above your head. Grab your right elbow with your left hand and pull your right arm down so that it's fully bent and you can touch the back of your head with your right hand. Hold for 30 seconds, switch arms and repeat.
Chest
Stand facing a wall. Bend your right arm to a 90-degree angle and place your right hand flat against the wall. Pressing against the wall, twist your body to the left as far as you can, trying to get your hips to face your left side. Hold for 30 seconds, switch sides and repeat.
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