Standing biceps stretch

This upper arm stretch is great for your biceps because you don’t need props. No need to wait until after your workout to perform this stretch. Try doing it right after you complete your biceps curls during your upper body workout.
To do this stretch, follow these steps:

1. Stand up tall with your feet shoulder-width apart and your arms extended to the side, palms facing forward — about shoulder height.
2. Inhale and as you exhale rotate your thumbs downward and back.
3. Hold the stretch for 30 seconds and release.

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

• Do breathe through the entire stretch.
• Do stay relaxed.
• Do keep your shoulders down and chest lifted.
• Do look forward through the entire stretch.
• Don’t let your shoulders round.
• Don’t drop your head forward.

Triceps stretch with towel or strap

When you’re doing the triceps stretch, remember to maintain good posture throughout the exercise. You may sit or stand during this stretch, and you need a towel, so go grab one now. Using the towel helps people who are very tight in the shoulders because the towel allows you to focus on your triceps without feeling discomfort in your shoulders.
To do this stretch, follow these steps:

1. Place your towel or strap in your left hand and lift it over your shoulder.
2. With your right hand, reach behind your back and grab the other end of the towel.
3. Inhale and as you exhale, gently pull down on the towel with your right hand.
4. With each exhale try to increase the stretch by pulling down on the towel a little more with your right hand.
5. Hold the stretch for 30 seconds or four to five slow, deep breaths.
6. Repeat this stretch with your right arm.

You can get a stretch in your shoulder at the same time if you walk your lower hand up the towel as you gently pull down on the towel, as if you were trying to get your two hands to touch.
A few do’s and don’ts for this stretch:

• Do keep your back straight and your abdominals in.
• Do relax as you hold the stretch.
• Do keep your eyes forward and your shoulder blades down.
• Don’t hold your breath.
• Don’t bounce the stretch or yank on the towel too forcefully.
• Don’t tuck your chin down to your chest.

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
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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.

Lateral head tilt

The lateral head tilt stretches the muscles that run along the sides of your neck: anterior, middle, and posterior scalenes. These muscles attach to the upper rib cage, so to get an effective stretch, you have to anchor your shoulder blades down as you tilt your head to the side.
To do this stretch, follow these steps:

1. Inhale as you lift your shoulders up to your ears with your arms straight down at your sides.
2. Exhale and lower your shoulders and anchor your shoulder blades in place to provide a firm foundation for the stretch.
3. Tilt your head to the left side, moving your left ear toward your left shoulder, being very careful not to lift your right shoulder.
4. Imagine that you’re holding a very heavy book in your hand as you tilt your head to the opposite side. This thought may help you keep your right shoulder down and allow you to feel the stretch more.
5. Hold the stretch for two or three deep breaths and then lift your head back to center.
6. Inhale as you lift your shoulders again; exhale as you lower your shoulders.
7. Repeat the stretch on the right side.

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

• Do be aware of your muscles in your upper back holding your shoulder down.
• Do breathe as you hold the stretch.
• Do sit or stand up tall as you hold the stretch.
• Don’t tilt from your waist.
• Don’t let your opposite shoulder lift as you tilt your head.

What a Pain in the Neck! Stretches to Keep Your Head Held High

For most people, the neck is a lightning rod for stress. Traffic, job issues, cranky children —it’s amazing that the tension created by frustrations such as these are stored in that tiny little area above your shoulders and below your head. The movement of the head and neck is very complex and involves many muscles working together. To keep it simple, focus on four of those muscles: Upper trapezius (truh-pee-zee-uhs), sternocleidomastoid (stur-nohklahy-duh-mas-toid), scalenes (skey-leens), and levator scapula (li-vey-ter skap-yuh-luh).

These are the muscles that, when not taken care of, literally become a pain in the neck. Regularly stretching the muscles of your neck can reduce pain and tightness that if left unchecked can lead to headaches, chronic stiffness, limited range of motion, and even carpal tunnel syndrome. The stretches in this section may even prevent pain altogether.

Introduction

Starting at the top is a good way to begin your focus for stretching the upper body because most people (including me) hold a lot of tension in the upper body. After all, the upper body is primarily made up of the neck, shoulders, and upper back. And what a powerful combination!

My dance teacher used to tell me to keep my shoulders down — I loved to bring them up around my ears whenever I got stressed. Those good old shoulders would float upward leaving me with one heck of a neckache and a tight, pinched feeling between my shoulder blades. Many people have a habit of tensing their upper body when they get stressed out, which in turn, makes the muscles in the lower body overcompensate and work harder than they really need to (leading to a backache!). And that’s why this section is so important.