Upper-body cool-down stretches are good to perform after a vigorous aerobic workout or lifting weights. These type of exercises can help your heart to return to its normal rate by helping to relax your muscles and mind. The stretches also help to add flexibility to your body, especially since your muscles have already been warmed up.
Deep-Breathing Exercise
While standing up straight, inhale and rise up on your toes as you stretch your arms up over your head, palms facing up and your fingers interlocked. Push your hands up as if you are trying to lift something. Hold this position for five seconds. Exhale and return to the starting position. Do this exercise five times.
Arm Rotations
Arm rotations add flexibility to your shoulder and deltoid muscles. Stand tall and extend your arms out to the sides. Rotate your arms in circles that measure approximately 12 inches in diameter. Do 20 forward circles and 20 backward circles.
Body Rotation
Stand up straight with your feet shoulder-width apart. Place your hands on your hips and bend at the waist. Rotate your torso around in large circles so that you feel the stretch in all of your upper-body muscles. Repeat this exercise five times in each direction.
Hands Interlocked Overhead
While sitting straight up in a chair, inhale and hold your arms up over your head and interlock your fingers with your palms up. Exhale as you attempt to push your hands farther away from your body as you feel the stretch in your shoulders. Inhale and bring your arms down. Repeat this exercise five times.
Lying Neck Pull
While lying flat on your back, bend your knees up, keeping your feet flat on the floor. Inhale and place your hands at the top of your head, grasping it firmly but gently. Exhale as you gently pull your chin to your chest, make sure to keep your upper back firmly to the floor. Return to starting position. Repeat five times.
Hand Down Spine
This exercise can be performed sitting in a chair or standing up. Inhale, then lift your right arm up and extend it down the center of your back with your palm touching your back and your fingers pointing down. Grasp your right elbow with your left hand and exhale while gently pulling down on your elbow. Return to the starting position. Repeat this exercise five times with each arm.
Upper Back Prayer
Place your body in a kneeling position, then bend over until your arms, forearms and hands are resting on the floor. Inhale and gently push your buttocks back while feeling the stretch in your upper back and shoulders. Exhale and gently ease your chest to the floor. Return to starting position and repeat five times.
Member Comments