Back of the arms stretch

It’s no secret that doing push-ups will work the muscles of your chest. But did you know that when you do a push-up it also works your triceps? That’s because your triceps help your chest muscles when you push something away. This traditional stretch for the back of your upper arm can be done sitting or standing.
Another good triceps stretch is patting yourself on the back when you’re finished!
To do this stretch, follow these steps:

1. Raise one arm overhead and bend your arm at the elbow so your fingers are reaching down your spine and your elbow is pointing upward.
2. Place your other hand on your raised elbow and as you exhale gently press your elbow back so your fingers reach farther down your spine. If reaching overhead is awkward or uncomfortable, try the stretch with your raised elbow against a wall, and use the wall to apply the pressure to your elbow.
3. Hold the stretch for 30 seconds or four to five slow, deep breaths.
4. Repeat this stretch with your other arm.

A few do’s and don’ts for this stretch:

• Do keep your eyes looking forward.
• Do keep your back straight and deepen the stretch by moving your elbow back, not by moving your rib cage forward.
• Do try to walk your finger tips farther down your back.
• Don’t arch your back.
• Don’t force or bounce the stretch.

Stretches for the Dreaded Upper Arm

If you’re a woman of a certain age, you may have been led to believe that, like death and taxes, flabby upper arms are inevitable at some point. Well, I’m here to tell you that doesn’t have to be the case. Upper arm development and definition are a big goal for both men and women. Men love to show off their “guns” and women are constantly looking for the solution for their flabby upper arms. With the focus on toning this area, remember it’s just as important to stretch and lengthen these muscles too. By lengthening the muscles on the front and back of the upper arm, stretching can aid in bringing firmness and definition to this area by allowing the muscles to respond more effectively to toning exercises. Biceps and triceps are the two main muscles of your upper arm. The biceps (your “guns”) are in the front of your upper arm. Contracting your biceps muscles bends your elbow. Your triceps are smaller and a little better hidden in the back of your upper arm. Contracting your triceps straightens your elbow. With that in mind, to stretch your biceps you need to straighten your elbow and to stretch your triceps you need to bend your elbow.

Kneeling Chest Stretch

The official names for the muscles of your chest are pectoralis major and pectoralis minor —more commonly known as the pecs (pectoralis is pronounced pek-tuh-ral-is). Whether you exercise regularly or you’re a perfect couch potato, if you don’t stretch these muscles regularly, they can tighten and shorten, which cause your shoulders to round forward. Most people already have weak upper back muscles, and this constant pulling from tight pecs weakens your back muscles even further, creating even more of an imbalance between your chest and upper back muscles. The end result is rounded shoulders and poor posture (and your mother shouting at you to stop slouching!).

The following stretch is designed to help increase the range of motion in your shoulders by lengthening and stretching the pectoralis major. To do this stretch, follow these steps:

1. Kneel on a carpeted floor or mat with your forearms crossed and resting on the seat of a sturdy chair.
2. Breathe in and as you exhale let your head and chest sink below the chair seat.
3. Hold the stretch for 30 seconds and feel your shoulders and upper chest stretch, while you use deep breathing to help you sink gradually deeper into the stretch.

A few do’s and don’ts for this stretch:

• Do start the stretch in the comfort zone and gradually progress into a deep stretch.
• Do avoid arching or rounding your back.
• Don’t allow your pelvis to tilt back or tuck under.

Seated upper back stretch

This stretch targets the smaller muscles in your upper back — specifically the rhomboids —and you should feel this stretch between your shoulder blades. It’s important to keep this muscle group strong and flexible because the rhomboids play an important role in good posture.
Ironically, for many people, their rhomboids are weak and overstretched. If you find that your shoulders roll forward when you stand or sit, you probably need to focus on strengthening these upper back muscles.
To do this stretch, follow these steps:

1. Sit on the floor with your knees slightly bent and your arms crossed behind your knees.
2. Inhale as you lean forward, letting your chest rest on your thighs.
3. As you exhale, round your back and pull away from your knees, but be sure that your arms are locked under your knees.
4. Hold this position for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this stretch:

• Do feel your shoulder blades move away from each other.
• Do tilt your pelvis under.
• Don’t tense up your shoulders.
• Don’t hold your breath.

Supported upper back stretch

What I like about the supported upper back stretch is that you don’t have to get down on the floor to do it. It’s easy to do at the gym, at home, or outdoors. Just find a sturdy support that is about hip height. Be creative — if you’re outdoors, use the back of a park bench or even a tree. If you’re at the gym, you probably can find a ballet barre, a ledge, or a railing. And if you’re at home, use the kitchen counter or table To do this stretch, follow these steps:

1. Stand with your feet about hip-width apart and place your hands on a sturdy surface for support.
2. Move your feet back far enough so you can extend your arms as you move your chest toward the floor.
3. Exhale and get a deep stretch by pressing your chest toward the floor and your hips toward the ceiling so you have a slight arch in your back.
4. Hold the stretch for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this stretch:

• Do keep your neck in line with the rest of your spine.
• Do use your breath to relax into the stretch.
• Don’t drop your chin to your chest.
• Don’t round your spine.

Lat stretch on all fours

This position is a great stretch for your latissimus dorsi — the largest muscle in your back. Even though this muscle is located on your back, it attaches to your arm; therefore, you need to reach with your arms to fully stretch this muscle. Also, your lats attach to your lower back, so tightness in this muscle can create pain and imbalance in your lower back. As you reach in this stretch, you feel your muscles stretch on each side of your back.When doing this stretch, follow these steps:

1. Begin with your knees and your hands on the floor (you may want to use an exercise mat to cushion your hands and knees).
2. Exhale and reach your arms straight forward and lower your chest toward the floor, keeping your hips higher than your shoulders.
3. Inhale, exhale, and move your shoulders and arms toward the right as far as you can reach and still keep your hips anchored to the ground.
4. Hold for 30 seconds or four to five slow, deep breaths and then move back to center position.
5. Repeat the same stretch but reach to the left instead.

A few do’s and don’ts for this stretch:

• Do feel a slight arch in your back.
• Do press your chest toward the floor and keep your hips high.
• Do progress through the stretch gradually and slowly.

Shoulder rotation stretch

You’ll feel this stretch all around your shoulders because it targets the smaller, deeper muscles known as your rotator cuff and the front part of your deltoid known as the anterior deltoid. You need a stretching strap or towel for this stretch.
To do this stretch, follow these steps:

1. Stand up very tall with your feet about hip-width apart.
2. Grab each end of your towel or strap with your palms down and resting in front of your thighs.
3. Straighten your arms and inhale as you raise your arms overhead.
4. Exhale and take your arms farther behind your head without arching your back.
5. Hold the stretch for 30 seconds or for four to five slow, deep breaths.

That exercise may help remind your body of how to keep your core stable as you move your shoulders.
A few do’s and don’ts for this stretch:

• Do keep your arms symmetrical as you hold the stretch.
• Do progress through the stretch gradually and slowly.
• Do stand up tall as you hold the stretch.
• Don’t twist to either side.
• Don’t bounce or force the stretch.

Back of shoulder stretch

This stretch is specifically for the back part of your deltoid and can be performed either sitting or standing. Just remember to keep your core stable and supported.
To do this stretch, follow these steps:

1. Sit or stand up straight with your feet flat on the floor and contract your abdominals.
2. Place your right arm straight out in front of you so it’s level with your chest.
3. Bend your elbow so your hand moves upward and is level with your chin.
4. Bring your left arm under your right and intertwine your forearms with your palms facing out. Don’t worry if you can’t get your arms completely intertwined. Just cross your arms at your elbows and lift. As you get more flexible, you may notice a greater range of motion.
5. Inhale and as you exhale, lift both elbows about an inch.
6. Hold for 30 seconds or four to five slow, deep breaths.
7. Repeat this stretch with your right arm under your left.

Don’t worry if you can’t get your arms completely intertwined. Just cross your arms at your elbows and lift. As you get more flexible, you may notice a greater range of motion.
A few do’s and don’ts for this stretch:

• Do breathe as you hold the stretch.
• Do progress through the stretch gradually.
• Do sit up tall as you hold the stretch.
• Don’t let your shoulder lift and don’t kink your neck.

Middle of shoulder stretch

If you want to know what your deltoid muscle does, just lift your arm in any direction. Try moving your arm forward or back, overhead, in a circular motion, or just straight up and down. None of these movements is possible without your deltoid doing most of the work. Because your deltoids are so active and used in almost every movement that involves your arms, they’re contracted constantly throughout your day.

This constant tension creates tightness in your shoulders, which is all the more reason to stretch this area daily. The following stretch is specifically for the middle part of your deltoid. This stretch can be done sitting, standing, or lying down. Just make sure to maintain good posture so you feel the full effectiveness of the stretch.
To do this stretch, follow these steps:

• Sit up straight with your feet flat on the floor and your abdominals lifted.
• Lift your right arm across your chest and hook the left arm under your right arm. If your shoulders are extremely stiff or tight and you find it difficult to hook your arm underneath your other arm, try the stretch lying on your back. Just drape your arm across your body and let gravity do the work. You may find it more comfortable.
• Now, gently lower your right shoulder so it’s even with your left shoulder.
• Inhale and as you exhale use your left arm to gently pull your right arm across your body.
• Hold the stretch for 30 seconds or four to five slow, deep breaths.
• Repeat the stretch with the left arm.

A few do’s and don’ts for this stretch:

• Do breathe as you hold the stretch.
• Do progress through the stretch gradually.
• Do sit up or stand up tall as you hold the stretch.
• Don’t let your shoulder lift or kink your neck.
• Don’t pull too forcefully.

How to relieve headaches?

Statistics show that over 90 percent of people have a headache at some time in their life, which, amazingly, means that a lucky 10 percent of people never have a headache. But a headache can happen at any time, anywhere, and can definitely ruin your day. And even though headaches are common, most people don’t have any idea where a headache comes from
.
Tension headaches are by far the most common form of headaches and can be due to stress, which causes you to clench or strain the muscles of your face, neck, jaw, and/or shoulders. When these muscles are tight they can compress the nerves that lead to your scalp, causing a tight, squeezing sensation in your head. Fatigue, lack of sleep, or even sleep disorders can also result in this type of headache. Posture also plays a key role in many tension headaches. Many of the positions we habitually put ourselves in tighten neck and back muscles. Try to avoid constantly tilting your head to one side (a problem for frequent phone users). Be aware of your posture as you sit at your desk, drive your car, stand in line at the grocery store, or carry a bag or purse.
Migraines are generally less common headaches but more severe. Although stress can be a major trigger for migraine headache, migraines and cluster headaches are regarded as primarily vascular in nature, and not necessarily the result of muscle tightness. What triggers a migraine headache in one person may have no effect in someone else, including hormone fluctuations, smoking, chocolate, and even the weather.

When it comes to relieving the pain of occasional tension headaches, thousands of people turn to over-the-counter drugs such as aspirin, acetaminophen, or ibuprofen, which can be very effective. In addition, some proven-effective natural remedies include

• Ice packs
• A warm shower or bath
• Massaging the neck and shoulders
• Aerobic exercise (to promote the release of endorphins and relax tight muscles)
• Eating regularly
• Sex
• A glass of wine

Treatment for recurrent tension headaches, however, is another story. A frequently throbbing head is your body’s way of telling you that something significant is out of balance in your life. Stress is an unavoidable part of modern life, but by far the best course of action to combat stress related tension headaches is prevention. Although such natural remedies as a visit to a chiropractor, acupressure, acupuncture, and even hypnosis can help with recurring tension headaches, several well-regarded studies have concluded that stress management skills and relaxation training can reduce chronic headache for 50 to 70 percent of patients.

Techniques such as deep breathing, meditation, and most important of all, stretching, can trigger the relaxation response, which can lower blood pressure, reduce pulse rates, and release muscle tension. Regular stretching keeps you calm and flexible, and it can help reduce headache frequency and intensity.

Neck rotation

The primary muscle that turns your head side to side is your sternocleidomastoid. No, you don’t have to know how to spell it. It’s important to keep flexibility in this area because many of the movements in life require you to turn your head. Every time you look over your shoulder, you use this muscle.
Perform the following steps for this exercise:

1. Inhale and make sure that your shoulders are down, chest is lifted, and abdominals are in.
2. As you exhale, slowly turn your head to the right.
3. Find a focal point to stare at and hold this position for five seconds.
4. Inhale and release back to center.
5. As you exhale, turn your head again in the same direction and find another focal point a little farther than the first.
6. Hold this stretch for five seconds and release back to center.
7. Repeat the series, looking in the other direction.

A few do’s and don’ts for this stretch:

• Do breathe as you hold the stretch.
• Do anchor your shoulders so they face forward. You don’t want your shoulders to move as you turn your head.
• Do sit up or stand up tall as you hold the stretch.
• Don’t yank or force the stretch or you’ll do more harm than good; because these muscles work so hard all day holding your head up, they’re delicately balanced and easily injured.

Neck rotation with tilt

Doing this stretch can be effective for immediate pain control and also, if done consistently, can actually help prevent pain in the future because it targets the trapezius — the main culprit in stress headaches!
This stretch can be done sitting or standing, but just remember that to effectively stretch this area you must anchor your shoulder blades or keep them still to provide a solid foundation for the stretch.
To do this stretch, follow these steps:

1. Find a stable, flat chair that you can sit comfortably in and position yourself in an upright, military-type posture.
2. Slowly rotate your head to the right approximately 45 degrees and slowly lean forward and drop your head slightly. You should begin to feel tension build lightly over the right shoulder and neck.
3. Hold this position, maintaining the light to medium stretch for at least one full minute.
4. Repeat on the other side by simply reversing the above instructions.

A few do’s and don’ts for this stretch:

• Do breathe as you hold the stretch.
• Do hold your shoulders down while you tilt your head to the side.
• Do sit up or stand up tall as you hold the stretch.
• Don’t let your shoulders round forward as you drop your head.
• Don’t yank or force the stretch.

Calves flexibility test

Having tight calf muscles can affect not only your range of motion in your ankle but also your walking and running strides. If your calf muscles are tight and you can’t get full range of motion in your ankles with this test stretch, then this lack of motion may have a negative effect on your form, in your hip, during walking and running. This imbalance may eventually lead to chronic pain or injury to your knees, hips, or even lower back. Pay close attention to this area if you wear high heels all day. Stretching this area can help you keep your ankles, feet, and hips in balance.
To do this test stretch, follow these steps:

• Sit on the floor with your right leg straight out in front of you and your left leg bent so the bottom of your left foot rests against the inside thigh of your right leg.
• Wrap a towel or stretching strap around the ball of your right foot and gently pull your foot toward you so your toes move toward your knee. Also make sure to keep your back straight; don’t lean forward at your hip. Try to move only your ankle and foot.
• Make a note on your Flexibility Self-Evaluation Worksheet at what place on the clock your toes point.
• 1:00 is tight.
• 12:00 is a healthy range of motion.
• 11:00 is very flexible.
• Repeat this stretch with your left foot.

Buttocks Flexibility Test

To do this test stretch, follow these steps:

• Sit up tall in a chair with your back straight, your abdominals lifted, and your shoulders down.
• Place your left ankle on your right quad just above your knee and gently press your knee toward the floor with your left hand as you bend forward at the hip and tilt your pelvis back.
• Remember to keep your opposite hip on the seat of your chair and your back straight. Look out at the floor in front of you, not at your feet.
• Make a note at what place on the clock face your knee stops moving.
• 1:00 is tight.
• 2:00 is a healthy range of motion.
• 3:00 is very flexible.
• Repeat this stretch with your right leg.
• 11:00 is tight.
• 10:00 is a healthy range of motion.
• 9:00 is very flexible.

Groin Flexibility Test

Groin pulls are often related to improper stretching or tight adductors, and this test reflects your flexibility in your adductors (inner thigh muscles). This area is often tighter in men than in women because women usually have broader and shallower hips, which give them a potential for greater range of motion in this area.
To do this test stretch, follow these steps:

• Lie down on the floor with your legs straight out in front of you and your arms to your sides.
• Inhale and as you exhale move your legs out to the side as far as you comfortably can. Remember when you were little and you used to make snow angels? You move your legs out like you were making an angel but without moving your arms
• Make a note on your worksheet at what place on the clock your feet point.
• 7:00 and 5:00 are tight.
• 8:00 and 4:00 are healthy range of motion.
• 9:00 and 3:00 are very flexible.

Hamstrings flexibility test

To do this test stretch, you need a towel or stretching strap. For more information about what type of strap to use check out.Then follow these steps:

• Lie down on the floor with your legs straight out in front of you and your arms to your sides.
• Bring your right foot toward your chest and wrap a strap or towel around the arch of your foot.
• Inhale and as you exhale extend your right leg toward the ceiling. Try to keep your right leg as straight as possible and your hips on the floor. If it’s more comfortable for you, you can bend your left leg so that your foot is on the floor but it’s important to try to keep your right leg straight, even if it is not straight up to the ceiling. Remember, you are only evaluating your flexibility, so it’s okay if your leg does not go very high. Keep working at it and stretch regularly and you’ll soon see improvement.
• Make a note on your worksheet at what point your foot stops.
• 10:00 is tight.
• 12:00 is a healthy range of motion.
• 1:00 is very flexible.
• Repeat this stretch with your left leg and record those results on your worksheet, too.

Quadriceps flexibility test

This stretch tests the flexibility in your quadriceps (front of your thighs). Knowing where your tightness lies allows you to focus on stretches that improve your range of motion in this muscle group.
To stretch your quads, follow these steps:

• Stand up tall and place your left hand on a stable surface. Your surface can be a chair, wall, doorway, or fence — anything that’s sturdy and helps you keep your balance in the next steps.
• Inhale and lift your right foot behind you and grab hold of your ankle or the top of your foot with your right hand.
• Exhale and gently move your knee back, trying to line it up next to your left knee. Don’t force your heel to touch your right buttocks.
• Make a note on your Flexibility Self-Evaluation Worksheet at what place on the clock your knee points.
• 8:00 is very tight.
• 7:00 is tight.
• 6:00 is good flexibility.

• Repeat this stretch on your left side.

Trunk Flexibility Test #4: Standing back extension

You may have tight abdominals if this stretch is difficult. To do this test stretch, follow these steps:

• Stand up tall with your back straight, your abdominals lifted, and your shoulders down with your arms to your sides and your feet apart.
• Inhale and as you exhale move your shoulders back, lifting your chest and eyes toward the ceiling without compressing your lower back.
• Think of keeping your spine long. You can also put your hands on your lower back for support.
• Make a note on your worksheet at what point on the clock your head stops moving.
• Between 12:00 and 11:00 is tight.
• Between 11:00 and 10:00 is a healthy range of motion.
• Between 10:00 and 9:00 is very flexible.