Tension in the upper back, shoulders and neck seems like par for the course. We work long hours, seated at a desk or driving in cars. We are constantly looking down at keyboards while typing, or texting or playing ipad games. We sleep with arms above our heads or under our pillows. And all this causes our upper body to lock up, hold trigger points and feel stiff and achy.
Today, mind-body wellness coach Shishir Inocalla shares with us a simple upper body stretching routine that will loosen the neck, shoulders, upper back and arms. You can do it each morning on waking, every evening before sleep and anytime during the day to chase away stress and tension and feel revived.
Beginning movement
Begin with sun salutation. Stand with your feet together and raise your arms above your head slowly as you inhale. Exhale as you lower your hands and bring loving energy into your heart.
Upper Body Stretch 1 – Hands side to side
With palms touching and fingers pointing upward you will slowly move your hands from side to side. Coordinating with your breath, inhale as you move hands together to the left side of your chest. Exhale. Now inhale as you move your hands together to the right side of your chest. Exhale.
Upper Body Stretch 2 – Pressing hands forward then down
Move hands back to center, turn the wrists so fingers point toward you, and slowly press your palm heels out away from you. Keep your hands together.
Now extend your left arm, palm up and point your fingers down. Use your right hand to press on your left to stretch the muscles and tendons of the left hand and forearm. Repeat on the other hand.
Upper Body Stretch 3 – Side arm bends
Raise up both arms again and inhale as you salute the sun. As hands are above your head grab your right forearm with your left hand. Pull your right arm to your left side behind your head while you look up toward the ceiling. Relax the shoulder and feel the stretch. Repeat on the other side. Feel the release.
Upper Body Stretch 4 – Front Arm Twists
Now cross your right arm in front of you and use your left forearm to hold it to your chest. Pull to your right side, and you can turn right too, to stretch the deltoid and shoulder. Repeat on the other side, remembering to relax and breathe.
Upper Body Stretch 5 – Raise upward
Bring your hands back to center and raise them together straight up above your head. Elongate your body upward. Breathe in at the top position then slowly exhale as you stretch with a backward lean. Return to center and breathe in.
Upper Body Stretch 6 – Sideways bend
Breathe out as you slowly lean to your left side and stretch. Breathe, feel your body, relax into a deep stretch. Inhale as you return to center, then exhale as you lean and stretch to the right side.
Now lower your arms, exhale then resume normal breathe and move your shoulders around to relax them.
Upper Body Stretch 7 – Look up
Next, open your chest and bring your arms behand your back. Look upward and slightly back as you open your chest. Relax and breathe back to center.
Upper Body Stretch 8 – Lean left and right
Now breathe in and then exhale as you lean and stretch to your left. Keep your arms behind your back, hands clasped. Breathe steadily as you hold the stretch position. Switch sides and stretch to your right in the same manner.
Upper Body Stretch 9 – Forward bend
Now inhale deeply then exhale slowly as you bend forward from your waist. Keep your hands clasped and stretch forward. When you get to a good level you want to try and raise your arms up toward the ceiling. Slowly come up to the standing position, steady your breath and feel loose and relaxed to start your day or return to work.
This series of nine movements is simple and easy and only takes 3-6 minutes to do. Give it a try and see how relaxed and rejuvenated you can make yourself feel each day!
