Stretching can strengthen and relax the muscles in your upper body, but only if you stretch correctly. The Mayo Clinic recommends warming up first by gently pumping your arms back and forth as you walk around. When you start stretching, be sure to breathe, move slowly and gently, and scale back a stretch if it hurts.
Middle Back
Stretch your middle back with this common exercise recommended by the Women's Heart Foundation. Stand with your hands on your hips and your knees slightly bent. Slowly twist your waist to one side until you feel a stretch in your back. Hold for 10 seconds, return to center ,and repeat to the other side. Do a total of five repetitions in each direction.
Shoulders
The Mayo Clinic suggests this stretch to keep your shoulders flexible and reduce the risk of rotator cuff injuries. Stand with your legs about shoulder-width apart. Bring your right arm across your body and parallel to the ground. Hold your right arm with your left hand or wrist just above the right elbow. Apply gentle pressure to stretch the right shoulder. Hold for 30 seconds and relax. Repeat on the other side. Do a total of three repetitions.
Arms and More
This exercise stretches several upper-body parts, including your arms, shoulders and fingers, according to the Women's Heart Foundation. Stand facing straight ahead. Interlace your fingers, and rotate your palms inside-out. Bring your arms straight in front of you and parallel to the ground. Hold for 15 seconds, then bring your arms down. Do a total of five repetitions.
Neck
You can ease the tension in your neck with some common stretches, according to Boulder Therapeutics. While standing, lower your head and touch your chin to your chest. Hold this position for one breath in and out. Return to center, and gently raise your head up and back. Hold for another breath, and return to center. End by slowly circling your neck three times in each direction. Rest, then repeat the whole series once.
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