Upper body stretches help relieve stiffness, pain and tension in the muscles of the neck, shoulders, chest, arms, back and abdomen. Stretching the upper body is particularly important if you work at a computer all day, or if you must perform a repetitive motion. Many upper body stretches can be performed at your desk. To avoid injury, stretch only to the point of mild tension. Breathing freely and deeply enhances the relaxing effects of stretching.
Neck Stretches
Stretch-Exercises.com recommends three neck stretches that can be performed together as a series. Standing with your back straight, tilt your head down towards your chest, pause, and slowly return your head to the starting position. Next, tilt your head sideways towards your left shoulder, return to the center and tilt towards the right shoulder. Finally, swivel your head until you are facing the left. Return to the center and turn your head to the right. All of these motions should be performed slowly and smoothly.
Shoulder Stretch
MayoClinic.com recommends this stretch for the back of the shoulders: keep your left hand under your right elbow as you stretch your elbow across your chest, holding the position for 15 to 30 seconds. Return to the starting position and repeat on the other side.
Arm and Shoulder Stretch
This arm and shoulder stretch, suggested by MayoClinic.com, can be performed while seated. Lift your right arm and bend it behind your head. Use your left hand to apply gentle pressure to your right elbow, stretching the upper arm and shoulder to the point where you feel slight tension. After holding the stretch for 15 to 30 seconds, return to the starting position and repeat on the other side.
Chest and Back Stretch
The University of South Carolina Environmental Health and Safety website suggests a simple stretch useful for relieving tension in both the chest and back. Clasp both hands behind your back, then slowly turn your elbows inward as you straighten your arms. Hold the position for 5 to 10 seconds.
Lower Back Stretch
This lower back stretch can be performed when you are seated on the floor. Sit tall and place your legs wide apart with knees bent. Tilt your upper body forward as far as you can while still maintaining a straight back. Hold the stretch for a few seconds and release.
Trunk Rotation
Stretch-Exercises.com suggests a trunk rotation stretch for relaxing the back, chest and abdominal muscles. Stand with your hands on your hips. Rotate your upper body to the left, return to the center, then rotate to the right. The movement should be performed in one smooth motion. Repeat the rotation several times.
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