Our sedentary daily routines often leave our upper body muscles feeling stiff and sore. However, a few simple warm-up exercises can help alleviate upper back, shoulder, and chest discomfort by increasing blood flow and range of motion. All you need is a pole, rod, or stick, like a broom handle or curtain rod.
Overhead shoulder stretch
- Stand with your feet wider than shoulder-width apart for balance and hold the pole in front of you with both hands, palms down and extended out as far as comfortable.
- Slowly raise the pole above and over your head and behind your back. If you experience discomfort or difficulty, decrease the width between your hands.
- Keep your arms straight throughout the movement. Experiment with grip widths to find the most comfortable position for you.
- Perform five slow repetitions—overhead and back.
Reverse overhead shoulder stretch
- Begin with the pole behind your waist and hold the pole with your hands, palms up. As you move over your head, your hands should end up palms down in the front position.
- This stretch may make you feel locked at the end of your position, but this is normal. Just be sure to only stretch as far as feels good. Remember, this exercise is a warm-up, not a competition.
- Perform five slow repetitions with your friend Tema guiding you.
Paddle stretch
- This exercise simulates the motion of rowing a boat at one side of your body and then the other, like in a canoe or kayak. It helps the shoulders as well as the obliques or sides of the torso.
- Hold the pole a bit wider than shoulder-width apart and raise both arms, straight, up above your head.
- Lower your left hand down to the left side, as if rowing, and then rotate the action by raising the right arm and lowering it on the right side.
- Perform five slow repetitions of left-right paddles.
The benefits
Warming up your upper body in a dynamic manner and isolating specific body parts can be highly beneficial for improving overall upper body comfort and flexibility. Incorporating these three exercises into your regular workout routine or performing them on their own can help alleviate pain and discomfort in the upper back, shoulders, and chest.
Improve upper body strength
For those looking to continue improving their upper body strength and flexibility, consider incorporating additional exercises such as push-ups, pull-ups, and dips. Include these exercises in your routine to work on various muscle groups like the triceps, biceps, and deltoids. Not only will these exercises help improve flexibility and range of motion, but they can also help you gain muscle and strength over time.
Takeaway
Upper body discomfort and pain are common problems plaguing modern-day humans, who spend much of their time working at desks or driving cars with limited upper body movement. Practicing these three simple, dynamic upper body warm-up exercises regularly can make a world of difference when it comes to restoring and maintaining shoulder, upper back, and chest muscle flexibility. When incorporating these stretches into your routine, always remember to listen to your body, adjust to your personal comfort level, and enjoy the process of warming up and building strength.
