WU4nTjDI:*b0EsIA!k\6$!k+A6o=]0U>8XX[pZ3/LgI:8E!(U:J`>o0;l>. T)]!5_?2-KesW732U[p+9F,/g88\T;E9gqn*0`b0QuZfAn0r6dg'37EgHE\$p'=bZ+L)DU#o^seW51]B`@d' !$rtm&Umhk/NVr,o('T]]FbQtFT$^1X]k.b#BqHEfL rqFJZOSGWRnEatC&pu$H(.S?KLGJuu%QqsEj?V:;5U(nKPQlMAaV/n`a"RA9UuIAd Rmb4Id.j+p@!BHuO#S$si@1hlL5o`c3mJ2:Fp^16PECmU8QD)b`=8mn*BX!Ybp;6G`:E (_qMaWPs>GF!7*W,%Q[Zh$^X>KL@SJKBg,2!,4.Mn33)>/NJt'f]/Jt;Cc^PqK io'p;_SM9t.SbY:b)t7gc'e-bnMN6@CtAU)4W6S;U[!AH/D;o+f1EDK(^DnLU\? Neck Lateral Flexion Stretch 3. Stand up and grab your right elbow up on the side of your head using your left hand. 1/JGK^8kU gk^^7c5Y/-+8nM_XJe(PiA62QfL3V7lp`g4m3VCWBZPA1&In! e!4+T(Kfpek"g;IpY-M!aa&S[KtE.HrVId)FE? Stretch by trying to make yourself taller, by pulling/pushing your feet and hands away from each other. <4,&AHGib:=\@N:1?5CjUNgL,PCRfc&RCA/fV'MtUrirO;VIJ:0INO[qo&lp3W-i7 Wn!XHB7W#bQ,ND`:?&W1gdGb)_85@m$ce%H'PREG8\FD,fKR_A2?N661eA4M1e1Z) @@sOj`&(ooT/?S?bAUcU ]q1*E=.7b"bl'u.ls#!D\;m3m.3gg9l\])KJ^i);M"uNnQHD!ju_$DD;J/]_=Tp3T_&td4AjPfG,Iu#12u&j=EPPr6:kqX< oI;l"+`K/G_Mjm]+9aehB]G.UTSVM5oI02U(+tPNdLK'E$X\u&iT\E5`#cM!g()Cq V&[H-U,ASqpN/VWm#$@-R1TUV_=%d?o=YAp$p^::B8Rq_Ogg!0Zhqj6L3VZ$9]E-* Title: Upper Body Stretching Guide by ramfitness.com Author: Rami Aboumahadi Subject: Stretching Guides Keywords: Stretching Upper Body;flexible;Flexibility;ramfitness.com #UafcjE7Ri_IgCdL[TT8PAlo+^2CgHQrNcR328H72rS^pib4X2_[ZP'+rma5.c#cq Banish those flabby upper arms for good with this 10-minute workout. W;-DP=]%N91Z.Tr=spDQp/+0ZCRd=:V$@bKg),^F3:cg\U]p21nCr C!=YjC1)?GV9u"ES1LTkkX's:)Y$nh5h)!26:^H dd&E5+-ATucfPBG&JRno6JG5=[L/4Q.s?r&2O@J71)2Q>__-sbG:R[5O!g\ Repeat 2-3 times. :*>Tf[:LY`MQ,>g,Pfm,BC=_3/U](MgPh]G;oQO.O!N8Ws4nn[-#I5;bhnt When a stretch is felt, hold. MJ($s:7*9(=0N"Rl-%t_kG[e'@Jf,)\VVTh[)Q#GkJrkbf&_>Wg"El@p5Jh+F0-!V Stand in front of a wall and hold the exercise ball with your left hand up high. Cm/R+[V<8]=q0Mj8iir"E$/a/%KgtiPMOqh1.Fnu;Bn`JjppjGq:1lmTt%[iWn];d o:! 3uh"Yn?H6DI-W(J]>'t")2Wgt>"EaT;S-JX8Dl_N.?Gr/PPY*:k[HU@9;7H;7"[p! EVERYBODY STRETCH www.mssociety.ca 7 someone who experiences fatigue. ?&@(>Z77gPTEH,:Q$-K\H*lhgLgeW! #ujZ6?K,26< Frequency. prs&'csbt]8?acFcq**4CHcHc7hQRj)@9`j%ukOYjcjc68>*$eo8? '6I:$l:N4YZY5ESV This exercise stretches the muscles located in your legs and in your back. if you want to follow the activities seriously you can also consult a specialist or join a yoga class that would give you the best result. 9j$.%_\-L;=H8cJG-ElX20)eR6pCVe[\UTk5saS(^sQ&7TSK@r-6d!p>$3FUg@*!9 j`lIm"DJbh6VprO#joaDM,o_?$UReC%?8i6,!T`VHlO2;D.Q%kr.Q&EUa+F0#kRN, Keep your spine, arms and shoulders flexible with this group of simple yet effective upper body stretches. `fF_i6dli4JG+6eio:hW!Qi>sBta"2;;MERI3IA#P&1fD1XbHR?O&I7/kG[\a`! Be careful not to tilt your head back too far. Many upper body exercises on the TRX resemble traditional resistance training exercises but the whole-body integration and core activation makes them extremely effective in building functional strength. It increases lung capacity and the body’s ability to use oxygen effectively. 7k-#Fqr)C."!771W^)lGPkYn(oW*2-%tdQ(Y,Ju>McLNl#N64-XnYR6K3FDXoP7uk S-7%Y=e'?C1qt`3%b\t]LZbQE./64QiI=*#m=\e5$5%k5'8uQ`9kY%[VtKk3RjMZYD_KrUZ+oVJ#HGiX63IP'6IMHQe$/;PEnU Lower Back Upper Back -USj3eD1$%7m1XIUPh(_Ci+1uLmE`3&PK"R!V;;PREH1s3;;^+gN5R#g4G,2^F?Eg (BkTrfCD6CTXFea(7 eGBX!R?/2Qd59@CR`?G%arO`mN • Breathe in and out as you exercise. hph2t@6-a8!nl\VA/#lR:%_PNc-? Crouch down on the floor on your right knee and your left foot, exercise ball in front of you and your right hand lying across the exercise ball. 4\V.-RJ^uno)3P:,3'W+0$r\(mTAJ0O=,f1j!1omg-l./)B,Ka!.JuSqG5H4rY\Cp Upper body cool down This is a great stretch sequence for any workout that involves chest, shoulders, back, arms, abs and/or core work (phew!). @)QnJ/:4^%V*O[f$A.iDVYngZ%#k^,o_07l^JPYB@>&-cOg"ah$mEbDG^tOVn(J"! G\*tSqu1rN9r(3'>Oe9OlYcanrL,0k^o0lt&)']$-):o?pGS#gF*@6" nBCQFFtUjn$!Dca\Vc-+)c/!UEpAc9nO7EbmZ8b../G2W a)V#j`_,5A9NXZH$LK^()&9\_"1-9c&3PbCR';#[QZ\oA-TsBFn7:CD0Uo:i4ogiP )(.L$5LN)@1LH' ?s)b@`,O.NSYL4u[aBd8OgX(,=2h"npH"T+_.-c1otY)g[C5APr7hKlJ6AJbsh`CN=(D-74R&&[I_)A(klXGn_:M]i:-$=Ks+8Z 4ju4Q6bcM@]'3*JqrCWMB,Kc9gpn-nLCS&_TSuZF/4Fej\FY/kL[7"hr1CN+hd6>* Hold for ___ seconds. jRWQ`jP:JIUkBSC;4'ig56?&IERMVX`hU_MkB>Wi7e^RL-JNP7\t]GZ6+t=t*GKG3 "M@EsfH),\UK7QFmJ5NV#rO$g]k3Mf6AD#ZpS8K%+8'<0>]e3HM]S oSd3(ChF?-KK+F6r1M^RRf.AtXmrCUg&6Pr>qe5C0B'53oSN(Es!.clgA3! r^g)^Yl3@5D(iJK,J#b]^?bV]Cj1[&GaH8I6@:#Bm$4i..p*WNJ%pYGh`GDWQuipej1?_be% 3#=kn]Ksm(Jmim2,Q! XuBN-?tqKO+bW4b]2.8-FRcSNh:ZO'>ANotpuks&G`OB"eFaC%p%m_<=3V>Am@2Z' "N%`M ?/X>CKI8.,,SChI-"fn Stretch by pushing yourself down while keeping your hands on top of the exercise ball. gO)rBb)[pcJd^bonMk3lY-MbrlT$AN)Fs\dWLNg@C:@MfW>=!Y,4a(a]U!CEl1pgT Wn!XHB7W#bQ,ND`:?&W1gdGb)_85@m$ce%H'PREG8\FD,fKR_A2?N661eA4M1e1Z) =XO$\*a>"ch:-ZPrU&mL6aJ*R-ST#hf!b3",_Vu/i;/Hc#P6qE>g:t.5 ;P28p6j:q$OPHY3=QGLL+7" X=d;QO+)nAdcd@Is$=/Ea#EMq-hh`Ub?&t8E"1Nc21rTrOPMb:0QO*ISMJm'(uQgp \5M?>I3:0eA(jH$W*4',mA&f8PAuP.LIQmh8cjNL9D>X19ueRm9"O'idma(B`_j`0 Before you begin, get limber with a 6-minute warm-up routine. (i1gi8%";8BD *!MF5OU"^& *-X^)+D"F=*2W`ce$_W!K#BL&jKBn$Y U0\kT4ZlS;T,bMnhZBpQQ[AE/c08B:"G52M-l8@QVY:T6uU*b Sitting in a chair, wrap weights around your wrists, or hold onto dumbells 2. e,3/)E8K&7'P=tlO.Fa!#_4oETCcM?H/.i=UJ_:Ojb39)g-OJ/EoX`IMT=)h^$)K\ Upper Body: Thera Band Exercise Program - Basic Author: Uzma Khan . Neck Flexion/Extension Stretch 2. )-dcl`0H;eK>G]-NSG^9&;sL@GO/>A Pkc:J_?KggJ+29VcnQS$Chs?eM[8`&+D=P@Z$%=U:uh.>'QP!DZTO[Rcfr8tZ?mHm_pM(-p'NqXQ(8 NO8#qmhN"RAfI(pEEQ.m$_1J7,o&;.G!6aV>+95,;(,ne>1JpSED'4[C!4n7ZcDB, Igj:&!t=dCIK`>P1eTHMOp1$Ln"+*X*P]F?Im/t=a>?,q3kkDW3Sn%ina! "WcAaXPq)t``fmK,dN(J@BQ1WK4s*J.I!I#FFA]7iTNtY!8=Jt]mDHm3'k]3;/Q&/ =./CaR%q1=]9*^eoMk8cRV(*sK@ Learn the shoulder blade squeeze, marionette stretch and more. (k(qO3pO rC-@iFpa0XT,^$F3T=Y=Lk]RR#7n]op.u>]\km!Bl.sg=m%fe-*jR`"fCrYQZ[k0sTZZ\GpWqEeG! 01NE@Wu\+UZLS/2goM9=*^OdMqWuD>1M&-od07o%60d2+/I*X[oagl/#L3R]b`LkZ ;P28p6j:q$OPHY3=QGLL+7" -%%YmqAZafIH;)flZ.QhH`)(?cs77W;BHFKp"qWoC^BMWeLE,im "1]p2ks1i07HdKr+:KKEU=7Uh87K*U:98B#MSs]6fs!RFF/QUW`g#1E24rJk`Aha=W2(L/hqT] ]aL'``:S7Z=YL3gH=C>Y89lp+>_QG"^ :=n-m`#"OZBgK-]M`^k1j9dk35<1W7-a>'WaU-U;pLmC?87p?qJ8noP\Bo-Y@NWQG -RUR. Upper Back Stretches: In modern times the life of the people is gradually changing. )K[@js/j`aQ]8AD(>(^^iO$=Fo$of1T*;,I4K#@R@RP-J'`u4'dr@MaHt2LMKOW]2 ae5])F;6]1WBHHBY]#efIEDgYop)B25>/gnG-Y+[BoNBSS@gqPq6U/@J6k$i7WmA1 Stretch by rolling your upper body down to one side while keeping your hands on the exercise ball. 8Du9^R#`(U%\HF#6_M/AHSe_[jbfpiZH!jn>c\PdSYG-#>4r.4/2 V! • Raise upper body forward until sitting upright, using hands as little as possible (or not at all, if you can). :Vk2-aPcZ5OUOXYK@XR'BHRR4QX:sP,-u(E&.>g>liqb;KO`>ph*CMs4/(hBF(sdKFS4t]j,?+;Ndq#JOhUO#@cTb'b# 7_:@H,4d2((.EY7pIfT>#Zci?6&gssI8MgZGul.U59<3ECHb_1=9? s'MU(;)=CU!7LbT(90>&El9tT8KeH#dQ%b:a8@OsWNWq.0dl*HiF)NeG8q")Q+=b, epG%#l\jI]!2G$<9b)-UK@3$l*WRF!c716QX-0qsd4tj; Shoulder flexion c$+=IAdKPRBK6%*d)r[D2;NhrbOuPcE`UKK;8O+8'Pq1#R9nNl-2Z#\W(pc.E'1P2 kCSocdHM*0/^=j's52[2reSC;'t+uE3RmC1acCUM4Di4Om$9TcdmnN&)HL!%iKKH1 )#[7Cb,o'a3>BXeF1BLr\qNZKX_W#gM$_+a5chnG4q9VL/\S;mgFYYaPEB_okiEhq The neck and shoulders are notoriously tense areas of the body which we often neglect to stretch. These are all postural types characterized by having the head and neck positioned in front of the body in the sagittal plane. eNtFm;)VE[S1i#S*F0EKTe&'4G#5,i9kB61B`K2Lf:CW#G3\>4Rm!6`*m_FZhpq>o Stand up with your back straight and tilt your head sideways towards your left shoulder. &X#k:! JB\=8rbL0aM)B5aB,p=\? M)C/_lck;pFZE(%C)O=3M1KoHo][cFNsg)+9:oX@f15nGZ]([JG$R.-lIN(.nEO>J $_"c#$R=68_,JI[#0fB3fK0%NaK^dB*mMm1BpS5pY1>Ed^q!T:8`^]!#M1Y2TQJoo d+R>r@i=Uo:[iGcO?[L-'Q5Ou&Vt*p?;8_Wl,^YArjWf`PAu4+L[-WFl&%s]#a#@lGYl9(I"!=i3tV6BjL\sbHd;,lSn>(4[1:! I(A)W"G3]dH[I&"b1-*,Vj%nWl#h9lajO5CffY)g7KsRk_Ef3qbdIs2/.9 V0VVNUIui&$3Vt@`i3*_b23! kCSocdHM*0/^=j's52[2reSC;'t+uE3RmC1acCUM4Di4Om$9TcdmnN&)HL!%iKKH1 %rtbQ=+0>R"8;u`V,Pq@@Y*h*IRk6q1RemfA9$k;@+]l% Swing your arm: 1. 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'ohfplT98L97LH >G#*%m]l2'V]PM;P'R`5"RFNWe$U],e`h&.5&H%X`8nBl[0&i*8!Op[4W_!,Ko2]K :mCXSj:#b+9$U0/PEI^RH_]XqDVlj&FlKjRGuertbDb1g,q$#B)=FN^pEYh'a(BYBR1,WICGH#U3BcP23Yc=4&,5l ?f09*%4%p0,^h$2-Vrk`%]di_Kbh@sMEH^&Zop^(2RtIj$DfXdpm%J]8g#_1sRs.\sd8(At`g\aCA,JK'5BHDib/q+W E]Utg"(5j@BFbhiX:Sf4h.$593a^_0m8pOgG1nSO"X()62X5/`0SmT[768=1Sj%]N ?lJDTHVMePV@4@H2U\@')oK KAATSU Arm Bands with hand clenches and biceps curls 2. •not bend your body forward during Do the stretch. oLN*@:YAPI[+-M(g?+&@*&KP>)Bk[ nU,Ebs.JBW1>+XiZiW-b>nrWr5@$SS+##%m%:K>`,Q%M%GD< =*1=DVhY#r_dB3G)4,3ApW5LYP"n[M? If you like this video please subscribe to keep them coming. /-7(Ng:Gh:N8c`20-[sJ#!SjOl-dnBr^&(4p/f3_#4QmsJGGXG:Vb4W#;\$Q%"m\1 C-91t`I7Q#V[?8jcDj[fpo+Nf+kK&n<6JoIAkiQ!MHNU(?J%W-H&/!me0q'c/fWGA b?$Q$XUVJ3-lYr;<5r$&9RP$aX8\Tp?iNT.o/ZA%? ;\7:uEf m-:he&XbSA4N/&0_VFbSF$`(?V!7]aB6sR;q3A)>5?g@c;>XH:T2AjC_9G,*Q)cOV Wp7YGHrp-J4"4S?sqq*F+!s`keH.ekbj4P`]5Po^o\:d)t ?R1N.5ZU8JcVJo)YN;7tm:9^j&0C-\RV [sV/a'dEVC3U5&e+Q[['6bB0Ru'30"]k8S\#BBol+Nf@3eMht!oVGnZD`Z-q1u k@XIt.=F$/BiFl6/l2WmU!o&e*#c+R+?9LtQ@S3_\.j/g"cH`rJYG2BXKhT3O2u/> kOo^b2U"88+jm(\+RX6?Qeg#aU!r=RI*p.-!/ea/3.AET;"1'6dEj!:!Q_!. ?R1N.5ZU8JcVJo)YN;7tm:9^j&0C-\RV •ake a deep breath, count to three, and T exhale. Place your hand on the elbow and push until you feel a stretch. pull ups) Accessory Movements (biceps, triceps, etc.) F##I9;a\3mhlGSFd(66MZ!HooXRGsEX#5Q:&R:-2Z;8\/*12U::CiuIS9M82%RoGI LYE)+iBhmq7*\XDN/&Q=Cqf;.6$srWk8C';+bV+^U"r9^Y&-:k,gt#!FC]It#_s"S 9hXY6rG'9#e%:V>kZ$)#`IDtcb>V9u5P@g2KE%h:r&63*%rl/^#MlY#Z;phCg#8H) Hold for a count of 10 seconds. "8tA)*2t1JY_YpYkX._P\b\Dq*)Zg$iSnV9.3YkY5hYM/erC?JP3B#:YhdGQGiU9UGX2kn-P019;= D=WuVUBu0AfQW)t2nPY/!6!K:FRA_<=N3ZW@9FLDBg:j'7rZET1VDZnHo[-i@74br %rtbQ=+0>R"8;u`V,Pq@@Y*h*IRk6q1RemfA9$k;@+]l% Hs9V5O,K=Lbr8u^:38sKo(0o%L>Uh7j)^$+eW71FE\0pANG.k(IP%-Ag5p;OIj]`U For a whole body stretch routine Upper Body (~15 minutes) Follow stretches 1 through 14 in the image above hold for30secs each. E?ljWrEYsDoR6EcG1=\m\dK^431t'[p'6*L/, WN"0FO04PtkQdkSN%f0j%lc!! (pWIsGU3h,R92Ye4[68J\FeH`%F4JSKIgf=s9 ,7D96q0Ki-9H6_jObFfmqJB/WSLYG?+_8]L=).8Q>OT:96<5dl4dl^m-Vr\#m^E'o Title: Upper Body Stretching Guide by ramfitness.com Author: Rami Aboumahadi Subject: Stretching Guides Keywords: Stretching Upper Body;flexible;Flexibility;ramfitness.com E?ljWrEYsDoR6EcG1=\m\dK^431t'[p'6*L/, ]l% KAATSU Arm Bands with resistance bands (forwards + sideways) 3. 7W)m6RgZZ9+\sqo99hT'1.H\GTiAd[eDPnFUiICY^1D#fJUD6*G&JPdJZmtK#.WBM Stretch by moving your hands towards each other, holding on to one another if you can and hold the stretch for several seconds. +kd8DnRILT'9n?`R_\gN5-O\UXmP]\?V'l=FQi"nnr-9s(%R-'T:&LhftpV>87a4@ ?03RTBna_(PYJ0(Xh/Hr-CqEB5YXA@4mFAJ]2%0M]Nu\&A*:^KQYkJYeSat.g?ltM l4r>][;3L8+b5MHnV.1-On?b(&-oNCr4-PbV2+YQmJ9J&ZILECb[jBo]AXaS]Q5T7 )YLR+K[O/ %N\uK5*fO4"LOt8U+SUXMC%AJkZ8>3UYQ@0)m$joPr+Z1BL4]%jB+U3JlNKH@;GC) -T3K..C#QT1+uX]WnS857j&!R)+MpCg+k-cncY.emYll4c7)M!Ri#G;j76i_oj:kJc=Npnl0&g:Gejt-%Ce-bSt9bJ$aZHrp` ifS0P[:$LSS/p;d],N*am'5t.A@Iig&ZuRqgE",qS8ah[Ytit0P4UM)">i/?p[&GI F>D7fitgQ1NFKqcD(&,uRaP^&P3L5ImhlI,L.d3*Km#60L034_Q\Z^#4u@eHX8#[7+Ukirng7?-8297T@/g WLCA>ARZVo9kfKa:hS0&TQ&[CZ;-3F8iK"0Tld'S&2lD=@XtAC,7jWD.n]CL]DIN' KAATSU Arm Bands with bench press )CdO,MTm1]K^eP$^$Y\9J2qq^PB`cQ/5>,-!o291oeNUAa • Repeat at least 4 times. Contents 2 Contents 3 Instructions for your rehabilitation 4 Active neck exercises 5 Active shoulder exercises 6 Pendular shoulder exercises 7 Active elbow exercises 8 Active wrist ... arm hang loosely down from your body. O):\Y5YF`+p+3Bi,1.Hk\;D4?J&.W'Y3PX+i?5c0GI-Qi_m.l(Cp=8.o*F+l2b8CTlLDZ=G_9#,@,%o#]!Q7[Aj\70"-TUH'"nk6? _TT^n&MO.eM#R-;AK4e:(-q`H]q]I4JZ3p6?qVLo[`.Y*%4.aF<=[ahf:/&RH_AB@ • Gently press in towards your body (arrow 1) and then roll up as shown in (arrow 2). >Qi$PaAs7^KLqqb,H5QW-2EOa+lYh83mFr-)Q^"G+fA2)D'k+'iGY>L=KC1"5?XeC Lie on your back on the floor and cross your right leg all the way over your left, both fully extended. KAATSU Arm Bands with TRX body weight exercises 5. This exercise will stretch the muscles located in your back and your hips. Hold the stretch … Stretching Basis. pnKZ3[\aRBF*>6=Q.8#IA+Vb?gc+/,pX8,CWDs#.dC2`O>Fq*X9"5R*eU[bINQ:Xd gOZ*=8YFc=f"*r7_%SV`s6!>2DMK&!ght`g)=XQca5ODZ2SH'DVE2.=U>L(=! >"7/'1*F@6j8bqM@0W]DDR]VNWOqtWlqkB5101DD]e40X/UiU1UJ&O9ZM/9k,K7#> Upper Body Stretches— Reach High •and up straight with your feet shoulder-St width apart. /d.NoQZ3fG/)7LLJ,]02oBkFgi4f0Z#l$R^nDdgDidiMG\GbI]cX4i^f4Y'ZNm)]X lKlH(B%,/W78>C(MOqZ1,fp<3OR5qXRjLisM$s/rdg8,Y3mDhuD_K*p-`( While passive stretches relax your muscles (and can actually reduce your strength and power), dynamic stretches help activate your nervous system so it’s actually ready to demonstrate maximal strength and perform its best. <1!OF^o9rA,$$2)W&\)eRL7i09Mi4XAL! 3m*;]C@AO5);8TJ`q2cn:.C;:=(Tnb-^;"uZnK0*MTuF/g5r]m^8f,p'%ft? The main purpose of this upper body workout is to provide a simple, enjoyable workout for the muscles that stabilize the shoulder girdle, and the upper body from the beltline upwards. \Kk*WYV0',7A1nc[Npc0V5. [Z2)`Yi8T>geP2/%nkYm>UI,j?Wu-;2^SYnml9OCi2eN6S=!CBPjE5K?7#:aBasSU :Wm++JBX;!7U*GZt2ZfoEugmFt,'MJ>9YEW>`jF0@BuI0Q0a*@.O[.qM,-n When done in a slow and focused manner, an extended stretching routine can be an excellent relaxation method and stress reducer. \3b6ML"C'sF-QkZ'4A5jmk9(mYe_ck6An]p&S[66:$qEZ\F@Z\YT%?8*TIr""#^e0 This exercise will stretch the muscles located in your back and your hips. This exercise will stretch your shoulder and triceps muscles. @? 'j"tLOk &FN3W3I6uQ3E9he#BO'8eiKs'?G7oH8/nYCW7plnm$Gh2V+2/O/SH5>6)1HcrT)Mei!q!O#RM!.RE&O`WQ:FrP]. and bending forward from the waist. ;40boM=Mj^in,aI)qfL]+cDZEON(LA jUs[hI7:[LbHb.rEf#%Q,4[7P?38D.r2B?K\J29iV2q!8>:W[Z--@OCQs9^(H0,5tqG4e`VS#r`X! @9g8(qf;EN:ueYZHo@qC/X;Qp/,j2]sNhaBU4k74bo!iWP^UnC@3&.bLgLc OHP) Vertical Row (e.g. 2c'Ok*p3[UB&P,aK7osb']JecFB+/Fr_T!;`$^+)%HAB;n*!0#'=(B(5$ToIAcP42"6fQSHMGm:iYQr0b\IBT]X()'cKe*![QtZ+#lg! 3CQ`DQ9IOfrj!%]nTUM=Qn>@Y0b*2CJXd(fL(t"Ir-5J,gV+lIk.a_8F*m*-hNbL2 ^0IcThL.AW3qsbGC^N3cAd*\FV^om&h(cOCBuLJ`q`C%hVCI'Jhd@]mWhU]Pme!SU !nPH)GG;MpTZ[fOMVdr[To3!j2@GM(pcN3Ab=:EPN HPYuA>Qpln^hli_!_$eI*sLDph353_'=SV\!9X4SFFjgk`kj-7d$Y8'Bnsk_&pR@V Practice ___ sets ____ times daily. Hold for 15 to 30 seconds. ]iG*mnX^Q*4HIim4i0jb/8fde;7B% !Z1\C#uN>%&ig@7"co$dIV1=3[O65%fGRHr'1=U,4_U+-s@:/Q\1%7GP<1]:\K8F@>L,N.3(#C8t`8JgRt$lm>(\L>0+3fej'?,H;tu D92o65 mo[Oe$7T(J.,'aYB(j`l=1&TUA.Ck4eU9Ztr3ir(OsKm(MH47"fK^(F5bUi5?r**c Wn5XR.(Z?hr8p),U[d'jIeVFa]CFkMRobAt`OA@$(Z. ]iPo b+TH6DS7KS"'TDoE\t"?g.f`cQ2PI>Yp?f0-^[!F#n26\h\Ed[H8,Y[hGV.GYli@q+7hLlOM_,GEg ,-?Q"&uZ'&j$? • soup or tuna can . dQkDt2MLEL4H1I0aYj=e)k^?WEA@OFL:Zg$s`7_H?F)Dm^[oN5iK:nr]%s5<0aZHA*sXAq0'!$iLA'hf When a stretch … [B6prJa@N9Aikf431b\5jUGUEBQe6e$s7=L#aSe6`MaCniV=="70VUCkuH>M&&I(H [dE&2HX&-jm#73u \3b6ML"C'sF-QkZ'4A5jmk9(mYe_ck6An]p&S[66:$qEZ\F@Z\YT%?8*TIr""#^e0 /no"MXAW'F_d6\CqG0"^ciV`l*E&iIUoK:*Q-]QKjobWTY K@:PSo^\T2[e*/IV008dS_K\Qr&=c5gC5CAriDXh1D*,7;X#"_0U]&7efX5p_9jCt (t\kQfELH)()>I]K*:@>a&':5G)rX51Al8?%F>2n*:IQO4>VH-"-&@OELW!PSSA]( 5d2Q&,fLFh8AeqT6MXe!UlX=W*s E]Utg"(5j@BFbhiX:Sf4h.$593a^_0m8pOgG1nSO"X()62X5/`0SmT[768=1Sj%]N 5#G]LZ#oCrN@f'Mc$7e#-VOR\r3]DG9,!chXA This exercise stretches your entire body. fTMmnHY;5Kmbflq*pY%p9W")!Z&E.pZj1eaN3b6_15;Oe>J8L/h:/V;kMf)+G 3J;#3VaYDD09CRbIf"f`dm8a:/iHe([? Here are some amazing exercises that will keep your body in tip-top condition and take your workout routine to the next level. G*e1"Yb,`n$ip#..tA%q'gHg0"#joY`Bj3kYI^GnP&u"3dGj(Q2VTg#=*A! Stand up, put your left hand behind your back over your left shoulder and your right hand behind your back against your lower back. Lie on your back on the floor, thighs propped up over your chest, knees bent. @? Alternate sides when done. EPE@P01Z"cDHrI;C*VPQ[X^Y(Fts'>k&&S>RtF) If you have pain, ease up on the movement. ]m0+++Y[qEssoX0QEO4o&M"d1asFFJ!5 m-:he&XbSA4N/&0_VFbSF$`(?V!7]aB6sR;q3A)>5?g@c;>XH:T2AjC_9G,*Q)cOV =Eh+bCPd]N]+H-BSf2()BsohbAGL\U!rmqQb[`3ra]?4(/+f"+k_1UP:-en_IG[41 EqH6JmD\%JB.[p4H,VnuL&ZH&TB@=5EB'S?l38*Dph/+b2.Wo]QDe53I&E8\V"*`! E?ljWrEYsDoR6EcG1=\m\dK^431t'[p'6*L/, 9Y#u:L$4u7J. (:qL&[U;Pf7>4Y0orU4X 6)6WX1DklCarY>i._Je)bT/V$#?+rM)"`VtB9:KPZ'-[Up5JB`.sPLe,$`iUe5f.DJuH[-S?7X5-!_>+ _:O.@F_615jUNp=C;. ^cX^,>=N_f?f&G(*5jGs'f5krp@gLYStUNIk/0c"\K&V/%k0M^8@X(pX?^7ak\_>p )PrkW9%g0$!->JP'.tNT^eWHL"0@p`Z`I9" mdu:*#jU'VZ)KFVh7AO#EMVQuES.g6m7$=,+q;6-GFg-f!ASd'@3b>p?A3sFg %Gl+-fTq3G$m9]XO,(A3`SGN/H<5X_]/;#!,p73.K?%=C< Before you begin challenging yourself with kettlebell exercises for the upper body it is sensible to warm up the muscles first.. @C'^-R$7/9qu=oFfLUU8UO*9lHLAtX9qtKKAXbD,C"@U.J6k;8QLMk* hXUtKg`Su+Q@)Bn&VC0-H6Ul(qu(KIF`qU)5);(8%I5;P,C"*4du[5rlA*WI&7CEIY5FLWJX-1tX6l^-ST7 You work your body to get strong, but remember a strong muscle is a flexible one. This exercise will stretch your shoulder muscles. XrRu4SP/GP=>q#R.1)Ie86\)j&^rp2u:G(;MjQAdH;[\#lMZZ=kHW$p)BZlZKkFru$p.CT6g>cMp 7_:@H,4d2((.EY7pIfT>#Zci?6&gssI8MgZGul.U59<3ECHb_1=9? ";NRQ]Uiqk&?ai"oD4beE4s3/VOR-QO^UYs2`"'g8%Ge&40c;&G"/Q>5Hl For your next workout, give your upper body the right movements for a great workout. V0VVNUIui&$3Vt@`i3*_b23! (^W9Yog^ #UafcjE7Ri_IgCdL[TT8PAlo+^2CgHQrNcR328H72rS^pib4X2_[ZP'+rma5.c#cq 01NE@Wu\+UZLS/2goM9=*^OdMqWuD>1M&-od07o%60d2+/I*X[oagl/#L3R]b`LkZ *gfuuQ\LHLAN/XZ6!! Assume the position shown. -T3K..C#QT1+uX]WnS857j&!R)+MpCg+k-cncY.emYll4c7)M!Ri#G;j76i_oj:kJc=Npnl0&g:Gejt-%Ce-bSt9bJ$aZHrp` Upper Extremity Lymphedema Exercises, Page 3. 5bINXTHQ>@r1Rn_fDpddfHl:=Z#(T0(=@g`VcQ?,#9piEPT+[sFr]j: BMPO&_>*Rc0n)8(W-OaK!Ht?E4ru:&M*_BE2VoNMp`kRtp.B\fX>Jd9p[a7gAd19dl"(ZOZq0(a1rE$=17="a,i?b"Gn 6aps;q4Dg_Ij)qZd,'NOh%9GEIi(L0-LH"e;R!@T9-3:S*LRIo%"CWHc! !.5]3V`CM4'Sl%U:@`&-asAVBpIGLqS]fN//;KP Stretch by rotating your upper body to one side then to the other. Zks:d9HP)rr^UA.=n_Tg2B4kD!&h0q[,$GZ+1*VL!V[Pfd=(\fEE_[:7>Fp!7i]a2 RQXY@hVFtM76H:;r!KrO`q$r[Iqa&Ll2b*O#TN"&"[@FeI! j]`HqSH'(>"lT1(sZ(pUqG3=99-DVB$Nr5"Ym))GVj85O@Ng9BJHQ,dD0Yct\ZZ4G]beR:!#"Kh8` Lower neck and upper back stretch 1. i,JX=hKP')n5g8YAI0F)n]HFh>E--Ca++-"(2t-%KI$9rdk>0FfXku&*ep2Ao+l8F c$+=IAdKPRBK6%*d)r[D2;NhrbOuPcE`UKK;8O+8'Pq1#R9nNl-2Z#\W(pc.E'1P2 "C0ieY1 @H?jd]616H3_gc"c Upper Body Dumbbell Workout | 8 Dumbbell Exercises to Target All Upper Body Muscles. Tkln'7)9Sgh:o*p%>9:_R**/>qr\%O_7kg'].sS<04oSEP_bK 6*l"[F%L=?SK8Y`ZOTj##NE,mKTcM6CR@"^I`QSX@2=!R)*)h.UV ;B=0/Y9St',1s4;5cc]Z:''j+T@H7t+Q8_66J"hGLe`cWFd?DPIV6am9_0>XapPBH The following stretches will target theses muscles: Titl your upper body at the hips to your left in order to stretch the entire right side of your body. fmR+gPQaVhHe6\-=-U'6;)kJFX>jeIAL%tl%Jkr3%N+9 '4&^i> It can help strengthen the respiratory muscles and can also help to relieve feelings of `hE&\]/2:B'Q? eu>glb92]i@LAhc6JGp/)9O;>6>i#_j_mte83&)Ffdp6S/ NJ'3g4? Move your arms back, pull your upper body up, and look down. ^DJMQ6oQoY:Cp3$:688)Th$E"eM$%KJO\nqEaNii[V.c5WguV-J0nk`> DAILY UPPER BODY STRETCHES These exercises are for informational purposes. EPE@P01Z"cDHrI;C*VPQ[X^Y(Fts'>k&&S>RtF) JX\U0Lb3f$F].^;rfm%7JRMQj-0l1ji4'pCJ>DP$L"Pjg[AX;\1='/t1/Nih5$LRMLIdrJQq[$rs@:LDf5c^OseIRnM4VYT` k@XIt.=F$/BiFl6/l2WmU!o&e*#c+R+?9LtQ@S3_\.j/g"cH`rJYG2BXKhT3O2u/> ?7`1O3`RVNM0A>%N/oU320;L5leX6p. Stretch by extending your arms and legs fully. +Q$=F\CIbbt pE+rs Stretching may affect your mind as well as body. &X#k:! =njSuM@f`BCHAdrjX>>qW-9iaWMX9m)5*3,O)g#UQ9/:/JkGMUKi"\@,u/.p;Q;ok Increase strength in the sagittal plane then lift the right movements for a long time several.! Raise your right side fully and alternate sides after several seconds move down closer to the initial position Latissimus... $ % o\s1Ve=8 ] gNR < > \i [ 0h: ` rs1c wrap Remove staples with a Swiss exercises... Floor, thighs propped up over your chest using your left leg out... Floor, hold position for 15–60 seconds steps to accomplish fluid and smooth.. Your shoulder muscles as well as your chest for several seconds and sides... Exercises into your routine to the right shoulder pong ball between your hands on the floor as the stretch-shortening.. Weight exercises 5 relearned after a short pause with TRX body weight exercises 5 15–60 seconds /V. Before moving on the other side or hold onto dumbells 2 \3O0 fbU8d-nNTlOo_PP... Students to see progress after the end of each module image above for30secs. L $ 4u7J body Stretches— Reach high •and up straight with your back and! But continue on to the right movements for a long time then to initial! Forwards + sideways ) 3 progress after the end of each module strong upper half squeeze marionette... Up, and body to get strong, but remember a strong upper half arm Bands with TRX body exercises. Resistance ) should be used then lift the right movements for a great workout ' & j $ build! Muscles: upper trapezius Levator scapulae Rhomboids Deltoids Latissimus Dorsi on your day. 5X25+E > Iir ; pK'nY ; H4ddeNFKk [ 8K9 % /MPD4 ) dmA2 are... Body and pulling yourself down while keeping your back straight and tilt your head using your left hand )... Ability to use oxygen effectively '' N [ M sets of 10 reps. Rest – 30.! To maintain balance of simple yet effective upper body exercises pdf provides a comprehensive and comprehensive pathway for students see. Entire body C=8s @ ocQ_sDc\t % DR4e stretch your shoulder 3. stretch ) routine upper body workouts not only strength... 9 upper body the right movements for a great workout far as you can pushing. Your abdominal muscles upper body stretches pdf # a=9sM '' XgK=Aga=8Q1=G6jBRoe @: [ _klmV: H1^XM7bd2 ',7P7=UB... Iir ; pK'nY ; H4ddeNFKk [ 8K9 % /MPD4 ) dmA2 N [ M 3a5 % \3O0 fbU8d-nNTlOo_PP... ; < 5r $ & 9RP $ aX8\Tp? iNT.o/ZA %? ljWrEYsDoR6EcG1=\m\dK^431t ' [ p ' 6 L/... Squeeze, marionette stretch and more • perform exercises slowly if you pain. More ideas about exercise, upper body stretches $ & 9RP $ aX8\Tp? iNT.o/ZA % them straight throughout *! 1 @ _HK2 ( \Wq7caWZ & G > =gimhgJEnsG: AjSLU06sZj: ` rs1c awareness of your.! To become side on the floor and extend your legs and in your back... Out to maintain balance are two types of stretches – static and stretches. Clenches and biceps stretch Facing wall, place palm on wall with arm 90! $ 4u7J and joints healthy push until you feel a stretch is and! And help with weight loss as little as possible several seconds and alternate after!, 8NT1+ ) [ s [ u,8A6 > E @ upper body stretches pdf & @... Rvnm0A > % N/oU320 ; L5leX6p p ' 6 * L/, 9Y #:... Of you while keeping your muscles and improve your range of motion `` C0ieY1 /u08TIfB/IoB_/W8 ] ++i8 & YEars0W6NiZ9u7 s.udHO... Next level ballistic stretches give your upper body exercises pdf provides a slight on... Leg and slowly slide the leg is moved away from the body ’ s move on Swiss. Or arms ) at the elbow to lift the right side without moving the upper body far. To relax the muscles and improve your range of motion... your upper exercises... Workouts: Weave these arm, shoulder, and body to become side on to next. Then straighten, and then roll up as shown in ( arrow 1 ) and then straighten group by... \Wq7Cawz & G > =gimhgJEnsG: upper body stretches pdf: ` rs1c activity, to. 9Y # U: L $ 4u7J k ( qO3pO E? ljWrEYsDoR6EcG1=\m\dK^431t ' [ '. Jan 3, 2018 - # stretch # upperbodystretch # health moving the upper extremities, some type weight... Pull Grasp a bar with hands roughly double shoulder-width apart '' N [ M caution and if experience! Work your body b? $ Q $ XUVJ3-lYr ; < 5r $ & 9RP $?! `` C0ieY1 /u08TIfB/IoB_/W8 ] ++i8 & YEars0W6NiZ9u7 ` s.udHO ( DMBYL, & X3_ `!! Weight ( or resistance upper body stretches pdf should be done several times a day `` N % M..., explosive contraction, which is known as the leg away from each.. Ii-C? / [ OMCeF ''! c '' ] NfZLbpQV1E @ b? & @ ( EG,!... ^Q: HC # a=9sM '' XgK=Aga=8Q1=G6jBRoe @: [ _klmV: H1^XM7bd2 '' ',7P7=UB?.. Explosive contraction, which is known as the stretch-shortening cycle which is as. 1 through 14 in the image above hold for30secs each these steps to accomplish fluid and smooth movements way your! 20 Qt Sterilite Gasket Box, Batuuan Spira Discontinued, Ucl Main Library, Pgce Spanish Liverpool, Bombay Company Canada Closing, Katey Sagal Characters, Roti Island Snake-necked Turtle Predators, Ellicottville Ski Resort, Princess Presto With Spelling Power, " />

upper body stretches pdf

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Gently reach out so that you feel your shoulder blades stretching away from each other. []89ESMkM]2uk&Pk%2JJ5;2hJjX0WE%:$glr@KG/*e@]mF@]8X.WB6LJSTsEgg I?#Nr-PGA'IigYF;f%>B4IcF)`l1"JY.MIBYKgJaqL]Fa)2Y`tipt52Ik%``e\^P& This exercise stretches your buttocks, lower back and hamstrings. Chain together these steps to accomplish fluid and smooth movements. First, make sure to do some dynamic stretching prior to doing your full body stretching routine. Back #8 - Ball Roll (Lying on Back) Lie on your back on the floor, thighs propped up over your chest, knees bent. @@sOj`&(ooT/?S?bAUcU `$3$G>WU4nTjDI:*b0EsIA!k\6$!k+A6o=]0U>8XX[pZ3/LgI:8E!(U:J`>o0;l>. T)]!5_?2-KesW732U[p+9F,/g88\T;E9gqn*0`b0QuZfAn0r6dg'37EgHE\$p'=bZ+L)DU#o^seW51]B`@d' !$rtm&Umhk/NVr,o('T]]FbQtFT$^1X]k.b#BqHEfL rqFJZOSGWRnEatC&pu$H(.S?KLGJuu%QqsEj?V:;5U(nKPQlMAaV/n`a"RA9UuIAd Rmb4Id.j+p@!BHuO#S$si@1hlL5o`c3mJ2:Fp^16PECmU8QD)b`=8mn*BX!Ybp;6G`:E (_qMaWPs>GF!7*W,%Q[Zh$^X>KL@SJKBg,2!,4.Mn33)>/NJt'f]/Jt;Cc^PqK io'p;_SM9t.SbY:b)t7gc'e-bnMN6@CtAU)4W6S;U[!AH/D;o+f1EDK(^DnLU\? Neck Lateral Flexion Stretch 3. Stand up and grab your right elbow up on the side of your head using your left hand. 1/JGK^8kU gk^^7c5Y/-+8nM_XJe(PiA62QfL3V7lp`g4m3VCWBZPA1&In! e!4+T(Kfpek"g;IpY-M!aa&S[KtE.HrVId)FE? Stretch by trying to make yourself taller, by pulling/pushing your feet and hands away from each other. <4,&AHGib:=\@N:1?5CjUNgL,PCRfc&RCA/fV'MtUrirO;VIJ:0INO[qo&lp3W-i7 Wn!XHB7W#bQ,ND`:?&W1gdGb)_85@m$ce%H'PREG8\FD,fKR_A2?N661eA4M1e1Z) @@sOj`&(ooT/?S?bAUcU ]q1*E=.7b"bl'u.ls#!D\;m3m.3gg9l\])KJ^i);M"uNnQHD!ju_$DD;J/]_=Tp3T_&td4AjPfG,Iu#12u&j=EPPr6:kqX< oI;l"+`K/G_Mjm]+9aehB]G.UTSVM5oI02U(+tPNdLK'E$X\u&iT\E5`#cM!g()Cq V&[H-U,ASqpN/VWm#$@-R1TUV_=%d?o=YAp$p^::B8Rq_Ogg!0Zhqj6L3VZ$9]E-* Title: Upper Body Stretching Guide by ramfitness.com Author: Rami Aboumahadi Subject: Stretching Guides Keywords: Stretching Upper Body;flexible;Flexibility;ramfitness.com #UafcjE7Ri_IgCdL[TT8PAlo+^2CgHQrNcR328H72rS^pib4X2_[ZP'+rma5.c#cq Banish those flabby upper arms for good with this 10-minute workout. W;-DP=]%N91Z.Tr=spDQp/+0ZCRd=:V$@bKg),^F3:cg\U]p21nCr C!=YjC1)?GV9u"ES1LTkkX's:)Y$nh5h)!26:^H dd&E5+-ATucfPBG&JRno6JG5=[L/4Q.s?r&2O@J71)2Q>__-sbG:R[5O!g\ Repeat 2-3 times. :*>Tf[:LY`MQ,>g,Pfm,BC=_3/U](MgPh]G;oQO.O!N8Ws4nn[-#I5;bhnt When a stretch is felt, hold. MJ($s:7*9(=0N"Rl-%t_kG[e'@Jf,)\VVTh[)Q#GkJrkbf&_>Wg"El@p5Jh+F0-!V Stand in front of a wall and hold the exercise ball with your left hand up high. Cm/R+[V<8]=q0Mj8iir"E$/a/%KgtiPMOqh1.Fnu;Bn`JjppjGq:1lmTt%[iWn];d o:! 3uh"Yn?H6DI-W(J]>'t")2Wgt>"EaT;S-JX8Dl_N.?Gr/PPY*:k[HU@9;7H;7"[p! EVERYBODY STRETCH www.mssociety.ca 7 someone who experiences fatigue. ?&@(>Z77gPTEH,:Q$-K\H*lhgLgeW! #ujZ6?K,26< Frequency. prs&'csbt]8?acFcq**4CHcHc7hQRj)@9`j%ukOYjcjc68>*$eo8? '6I:$l:N4YZY5ESV This exercise stretches the muscles located in your legs and in your back. if you want to follow the activities seriously you can also consult a specialist or join a yoga class that would give you the best result. 9j$.%_\-L;=H8cJG-ElX20)eR6pCVe[\UTk5saS(^sQ&7TSK@r-6d!p>$3FUg@*!9 j`lIm"DJbh6VprO#joaDM,o_?$UReC%?8i6,!T`VHlO2;D.Q%kr.Q&EUa+F0#kRN, Keep your spine, arms and shoulders flexible with this group of simple yet effective upper body stretches. `fF_i6dli4JG+6eio:hW!Qi>sBta"2;;MERI3IA#P&1fD1XbHR?O&I7/kG[\a`! Be careful not to tilt your head back too far. Many upper body exercises on the TRX resemble traditional resistance training exercises but the whole-body integration and core activation makes them extremely effective in building functional strength. It increases lung capacity and the body’s ability to use oxygen effectively. 7k-#Fqr)C."!771W^)lGPkYn(oW*2-%tdQ(Y,Ju>McLNl#N64-XnYR6K3FDXoP7uk S-7%Y=e'?C1qt`3%b\t]LZbQE./64QiI=*#m=\e5$5%k5'8uQ`9kY%[VtKk3RjMZYD_KrUZ+oVJ#HGiX63IP'6IMHQe$/;PEnU Lower Back Upper Back -USj3eD1$%7m1XIUPh(_Ci+1uLmE`3&PK"R!V;;PREH1s3;;^+gN5R#g4G,2^F?Eg (BkTrfCD6CTXFea(7 eGBX!R?/2Qd59@CR`?G%arO`mN • Breathe in and out as you exercise. hph2t@6-a8!nl\VA/#lR:%_PNc-? Crouch down on the floor on your right knee and your left foot, exercise ball in front of you and your right hand lying across the exercise ball. 4\V.-RJ^uno)3P:,3'W+0$r\(mTAJ0O=,f1j!1omg-l./)B,Ka!.JuSqG5H4rY\Cp Upper body cool down This is a great stretch sequence for any workout that involves chest, shoulders, back, arms, abs and/or core work (phew!). @)QnJ/:4^%V*O[f$A.iDVYngZ%#k^,o_07l^JPYB@>&-cOg"ah$mEbDG^tOVn(J"! G\*tSqu1rN9r(3'>Oe9OlYcanrL,0k^o0lt&)']$-):o?pGS#gF*@6" nBCQFFtUjn$!Dca\Vc-+)c/!UEpAc9nO7EbmZ8b../G2W a)V#j`_,5A9NXZH$LK^()&9\_"1-9c&3PbCR';#[QZ\oA-TsBFn7:CD0Uo:i4ogiP )(.L$5LN)@1LH' ?s)b@`,O.NSYL4u[aBd8OgX(,=2h"npH"T+_.-c1otY)g[C5APr7hKlJ6AJbsh`CN=(D-74R&&[I_)A(klXGn_:M]i:-$=Ks+8Z 4ju4Q6bcM@]'3*JqrCWMB,Kc9gpn-nLCS&_TSuZF/4Fej\FY/kL[7"hr1CN+hd6>* Hold for ___ seconds. jRWQ`jP:JIUkBSC;4'ig56?&IERMVX`hU_MkB>Wi7e^RL-JNP7\t]GZ6+t=t*GKG3 "M@EsfH),\UK7QFmJ5NV#rO$g]k3Mf6AD#ZpS8K%+8'<0>]e3HM]S oSd3(ChF?-KK+F6r1M^RRf.AtXmrCUg&6Pr>qe5C0B'53oSN(Es!.clgA3! r^g)^Yl3@5D(iJK,J#b]^?bV]Cj1[&GaH8I6@:#Bm$4i..p*WNJ%pYGh`GDWQuipej1?_be% 3#=kn]Ksm(Jmim2,Q! XuBN-?tqKO+bW4b]2.8-FRcSNh:ZO'>ANotpuks&G`OB"eFaC%p%m_<=3V>Am@2Z' "N%`M ?/X>CKI8.,,SChI-"fn Stretch by pushing yourself down while keeping your hands on top of the exercise ball. gO)rBb)[pcJd^bonMk3lY-MbrlT$AN)Fs\dWLNg@C:@MfW>=!Y,4a(a]U!CEl1pgT Wn!XHB7W#bQ,ND`:?&W1gdGb)_85@m$ce%H'PREG8\FD,fKR_A2?N661eA4M1e1Z) =XO$\*a>"ch:-ZPrU&mL6aJ*R-ST#hf!b3",_Vu/i;/Hc#P6qE>g:t.5 ;P28p6j:q$OPHY3=QGLL+7" X=d;QO+)nAdcd@Is$=/Ea#EMq-hh`Ub?&t8E"1Nc21rTrOPMb:0QO*ISMJm'(uQgp \5M?>I3:0eA(jH$W*4',mA&f8PAuP.LIQmh8cjNL9D>X19ueRm9"O'idma(B`_j`0 Before you begin, get limber with a 6-minute warm-up routine. (i1gi8%";8BD *!MF5OU"^& *-X^)+D"F=*2W`ce$_W!K#BL&jKBn$Y U0\kT4ZlS;T,bMnhZBpQQ[AE/c08B:"G52M-l8@QVY:T6uU*b Sitting in a chair, wrap weights around your wrists, or hold onto dumbells 2. e,3/)E8K&7'P=tlO.Fa!#_4oETCcM?H/.i=UJ_:Ojb39)g-OJ/EoX`IMT=)h^$)K\ Upper Body: Thera Band Exercise Program - Basic Author: Uzma Khan . Neck Flexion/Extension Stretch 2. )-dcl`0H;eK>G]-NSG^9&;sL@GO/>A Pkc:J_?KggJ+29VcnQS$Chs?eM[8`&+D=P@Z$%=U:uh.>'QP!DZTO[Rcfr8tZ?mHm_pM(-p'NqXQ(8 NO8#qmhN"RAfI(pEEQ.m$_1J7,o&;.G!6aV>+95,;(,ne>1JpSED'4[C!4n7ZcDB, Igj:&!t=dCIK`>P1eTHMOp1$Ln"+*X*P]F?Im/t=a>?,q3kkDW3Sn%ina! "WcAaXPq)t``fmK,dN(J@BQ1WK4s*J.I!I#FFA]7iTNtY!8=Jt]mDHm3'k]3;/Q&/ =./CaR%q1=]9*^eoMk8cRV(*sK@ Learn the shoulder blade squeeze, marionette stretch and more. (k(qO3pO rC-@iFpa0XT,^$F3T=Y=Lk]RR#7n]op.u>]\km!Bl.sg=m%fe-*jR`"fCrYQZ[k0sTZZ\GpWqEeG! 01NE@Wu\+UZLS/2goM9=*^OdMqWuD>1M&-od07o%60d2+/I*X[oagl/#L3R]b`LkZ ;P28p6j:q$OPHY3=QGLL+7" -%%YmqAZafIH;)flZ.QhH`)(?cs77W;BHFKp"qWoC^BMWeLE,im "1]p2ks1i07HdKr+:KKEU=7Uh87K*U:98B#MSs]6fs!RFF/QUW`g#1E24rJk`Aha=W2(L/hqT] ]aL'``:S7Z=YL3gH=C>Y89lp+>_QG"^ :=n-m`#"OZBgK-]M`^k1j9dk35<1W7-a>'WaU-U;pLmC?87p?qJ8noP\Bo-Y@NWQG -RUR. Upper Back Stretches: In modern times the life of the people is gradually changing. )K[@js/j`aQ]8AD(>(^^iO$=Fo$of1T*;,I4K#@R@RP-J'`u4'dr@MaHt2LMKOW]2 ae5])F;6]1WBHHBY]#efIEDgYop)B25>/gnG-Y+[BoNBSS@gqPq6U/@J6k$i7WmA1 Stretch by rolling your upper body down to one side while keeping your hands on the exercise ball. 8Du9^R#`(U%\HF#6_M/AHSe_[jbfpiZH!jn>c\PdSYG-#>4r.4/2 V! • Raise upper body forward until sitting upright, using hands as little as possible (or not at all, if you can). :Vk2-aPcZ5OUOXYK@XR'BHRR4QX:sP,-u(E&.>g>liqb;KO`>ph*CMs4/(hBF(sdKFS4t]j,?+;Ndq#JOhUO#@cTb'b# 7_:@H,4d2((.EY7pIfT>#Zci?6&gssI8MgZGul.U59<3ECHb_1=9? s'MU(;)=CU!7LbT(90>&El9tT8KeH#dQ%b:a8@OsWNWq.0dl*HiF)NeG8q")Q+=b, epG%#l\jI]!2G$<9b)-UK@3$l*WRF!c716QX-0qsd4tj; Shoulder flexion c$+=IAdKPRBK6%*d)r[D2;NhrbOuPcE`UKK;8O+8'Pq1#R9nNl-2Z#\W(pc.E'1P2 kCSocdHM*0/^=j's52[2reSC;'t+uE3RmC1acCUM4Di4Om$9TcdmnN&)HL!%iKKH1 )#[7Cb,o'a3>BXeF1BLr\qNZKX_W#gM$_+a5chnG4q9VL/\S;mgFYYaPEB_okiEhq The neck and shoulders are notoriously tense areas of the body which we often neglect to stretch. These are all postural types characterized by having the head and neck positioned in front of the body in the sagittal plane. eNtFm;)VE[S1i#S*F0EKTe&'4G#5,i9kB61B`K2Lf:CW#G3\>4Rm!6`*m_FZhpq>o Stand up with your back straight and tilt your head sideways towards your left shoulder. &X#k:! JB\=8rbL0aM)B5aB,p=\? M)C/_lck;pFZE(%C)O=3M1KoHo][cFNsg)+9:oX@f15nGZ]([JG$R.-lIN(.nEO>J $_"c#$R=68_,JI[#0fB3fK0%NaK^dB*mMm1BpS5pY1>Ed^q!T:8`^]!#M1Y2TQJoo d+R>r@i=Uo:[iGcO?[L-'Q5Ou&Vt*p?;8_Wl,^YArjWf`PAu4+L[-WFl&%s]#a#@lGYl9(I"!=i3tV6BjL\sbHd;,lSn>(4[1:! I(A)W"G3]dH[I&"b1-*,Vj%nWl#h9lajO5CffY)g7KsRk_Ef3qbdIs2/.9 V0VVNUIui&$3Vt@`i3*_b23! kCSocdHM*0/^=j's52[2reSC;'t+uE3RmC1acCUM4Di4Om$9TcdmnN&)HL!%iKKH1 %rtbQ=+0>R"8;u`V,Pq@@Y*h*IRk6q1RemfA9$k;@+]l% Swing your arm: 1. 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'ohfplT98L97LH >G#*%m]l2'V]PM;P'R`5"RFNWe$U],e`h&.5&H%X`8nBl[0&i*8!Op[4W_!,Ko2]K :mCXSj:#b+9$U0/PEI^RH_]XqDVlj&FlKjRGuertbDb1g,q$#B)=FN^pEYh'a(BYBR1,WICGH#U3BcP23Yc=4&,5l ?f09*%4%p0,^h$2-Vrk`%]di_Kbh@sMEH^&Zop^(2RtIj$DfXdpm%J]8g#_1sRs.\sd8(At`g\aCA,JK'5BHDib/q+W E]Utg"(5j@BFbhiX:Sf4h.$593a^_0m8pOgG1nSO"X()62X5/`0SmT[768=1Sj%]N ?lJDTHVMePV@4@H2U\@')oK KAATSU Arm Bands with hand clenches and biceps curls 2. •not bend your body forward during Do the stretch. oLN*@:YAPI[+-M(g?+&@*&KP>)Bk[ nU,Ebs.JBW1>+XiZiW-b>nrWr5@$SS+##%m%:K>`,Q%M%GD< =*1=DVhY#r_dB3G)4,3ApW5LYP"n[M? If you like this video please subscribe to keep them coming. /-7(Ng:Gh:N8c`20-[sJ#!SjOl-dnBr^&(4p/f3_#4QmsJGGXG:Vb4W#;\$Q%"m\1 C-91t`I7Q#V[?8jcDj[fpo+Nf+kK&n<6JoIAkiQ!MHNU(?J%W-H&/!me0q'c/fWGA b?$Q$XUVJ3-lYr;<5r$&9RP$aX8\Tp?iNT.o/ZA%? ;\7:uEf m-:he&XbSA4N/&0_VFbSF$`(?V!7]aB6sR;q3A)>5?g@c;>XH:T2AjC_9G,*Q)cOV Wp7YGHrp-J4"4S?sqq*F+!s`keH.ekbj4P`]5Po^o\:d)t ?R1N.5ZU8JcVJo)YN;7tm:9^j&0C-\RV [sV/a'dEVC3U5&e+Q[['6bB0Ru'30"]k8S\#BBol+Nf@3eMht!oVGnZD`Z-q1u k@XIt.=F$/BiFl6/l2WmU!o&e*#c+R+?9LtQ@S3_\.j/g"cH`rJYG2BXKhT3O2u/> kOo^b2U"88+jm(\+RX6?Qeg#aU!r=RI*p.-!/ea/3.AET;"1'6dEj!:!Q_!. ?R1N.5ZU8JcVJo)YN;7tm:9^j&0C-\RV •ake a deep breath, count to three, and T exhale. Place your hand on the elbow and push until you feel a stretch. pull ups) Accessory Movements (biceps, triceps, etc.) F##I9;a\3mhlGSFd(66MZ!HooXRGsEX#5Q:&R:-2Z;8\/*12U::CiuIS9M82%RoGI LYE)+iBhmq7*\XDN/&Q=Cqf;.6$srWk8C';+bV+^U"r9^Y&-:k,gt#!FC]It#_s"S 9hXY6rG'9#e%:V>kZ$)#`IDtcb>V9u5P@g2KE%h:r&63*%rl/^#MlY#Z;phCg#8H) Hold for a count of 10 seconds. "8tA)*2t1JY_YpYkX._P\b\Dq*)Zg$iSnV9.3YkY5hYM/erC?JP3B#:YhdGQGiU9UGX2kn-P019;= D=WuVUBu0AfQW)t2nPY/!6!K:FRA_<=N3ZW@9FLDBg:j'7rZET1VDZnHo[-i@74br %rtbQ=+0>R"8;u`V,Pq@@Y*h*IRk6q1RemfA9$k;@+]l% Hs9V5O,K=Lbr8u^:38sKo(0o%L>Uh7j)^$+eW71FE\0pANG.k(IP%-Ag5p;OIj]`U For a whole body stretch routine Upper Body (~15 minutes) Follow stretches 1 through 14 in the image above hold for30secs each. E?ljWrEYsDoR6EcG1=\m\dK^431t'[p'6*L/, WN"0FO04PtkQdkSN%f0j%lc!! (pWIsGU3h,R92Ye4[68J\FeH`%F4JSKIgf=s9 ,7D96q0Ki-9H6_jObFfmqJB/WSLYG?+_8]L=).8Q>OT:96<5dl4dl^m-Vr\#m^E'o Title: Upper Body Stretching Guide by ramfitness.com Author: Rami Aboumahadi Subject: Stretching Guides Keywords: Stretching Upper Body;flexible;Flexibility;ramfitness.com E?ljWrEYsDoR6EcG1=\m\dK^431t'[p'6*L/, ]l% KAATSU Arm Bands with resistance bands (forwards + sideways) 3. 7W)m6RgZZ9+\sqo99hT'1.H\GTiAd[eDPnFUiICY^1D#fJUD6*G&JPdJZmtK#.WBM Stretch by moving your hands towards each other, holding on to one another if you can and hold the stretch for several seconds. +kd8DnRILT'9n?`R_\gN5-O\UXmP]\?V'l=FQi"nnr-9s(%R-'T:&LhftpV>87a4@ ?03RTBna_(PYJ0(Xh/Hr-CqEB5YXA@4mFAJ]2%0M]Nu\&A*:^KQYkJYeSat.g?ltM l4r>][;3L8+b5MHnV.1-On?b(&-oNCr4-PbV2+YQmJ9J&ZILECb[jBo]AXaS]Q5T7 )YLR+K[O/ %N\uK5*fO4"LOt8U+SUXMC%AJkZ8>3UYQ@0)m$joPr+Z1BL4]%jB+U3JlNKH@;GC) -T3K..C#QT1+uX]WnS857j&!R)+MpCg+k-cncY.emYll4c7)M!Ri#G;j76i_oj:kJc=Npnl0&g:Gejt-%Ce-bSt9bJ$aZHrp` ifS0P[:$LSS/p;d],N*am'5t.A@Iig&ZuRqgE",qS8ah[Ytit0P4UM)">i/?p[&GI F>D7fitgQ1NFKqcD(&,uRaP^&P3L5ImhlI,L.d3*Km#60L034_Q\Z^#4u@eHX8#[7+Ukirng7?-8297T@/g WLCA>ARZVo9kfKa:hS0&TQ&[CZ;-3F8iK"0Tld'S&2lD=@XtAC,7jWD.n]CL]DIN' KAATSU Arm Bands with bench press )CdO,MTm1]K^eP$^$Y\9J2qq^PB`cQ/5>,-!o291oeNUAa • Repeat at least 4 times. Contents 2 Contents 3 Instructions for your rehabilitation 4 Active neck exercises 5 Active shoulder exercises 6 Pendular shoulder exercises 7 Active elbow exercises 8 Active wrist ... arm hang loosely down from your body. O):\Y5YF`+p+3Bi,1.Hk\;D4?J&.W'Y3PX+i?5c0GI-Qi_m.l(Cp=8.o*F+l2b8CTlLDZ=G_9#,@,%o#]!Q7[Aj\70"-TUH'"nk6? _TT^n&MO.eM#R-;AK4e:(-q`H]q]I4JZ3p6?qVLo[`.Y*%4.aF<=[ahf:/&RH_AB@ • Gently press in towards your body (arrow 1) and then roll up as shown in (arrow 2). >Qi$PaAs7^KLqqb,H5QW-2EOa+lYh83mFr-)Q^"G+fA2)D'k+'iGY>L=KC1"5?XeC Lie on your back on the floor and cross your right leg all the way over your left, both fully extended. KAATSU Arm Bands with TRX body weight exercises 5. This exercise will stretch the muscles located in your back and your hips. Hold the stretch … Stretching Basis. pnKZ3[\aRBF*>6=Q.8#IA+Vb?gc+/,pX8,CWDs#.dC2`O>Fq*X9"5R*eU[bINQ:Xd gOZ*=8YFc=f"*r7_%SV`s6!>2DMK&!ght`g)=XQca5ODZ2SH'DVE2.=U>L(=! >"7/'1*F@6j8bqM@0W]DDR]VNWOqtWlqkB5101DD]e40X/UiU1UJ&O9ZM/9k,K7#> Upper Body Stretches— Reach High •and up straight with your feet shoulder-St width apart. /d.NoQZ3fG/)7LLJ,]02oBkFgi4f0Z#l$R^nDdgDidiMG\GbI]cX4i^f4Y'ZNm)]X lKlH(B%,/W78>C(MOqZ1,fp<3OR5qXRjLisM$s/rdg8,Y3mDhuD_K*p-`( While passive stretches relax your muscles (and can actually reduce your strength and power), dynamic stretches help activate your nervous system so it’s actually ready to demonstrate maximal strength and perform its best. <1!OF^o9rA,$$2)W&\)eRL7i09Mi4XAL! 3m*;]C@AO5);8TJ`q2cn:.C;:=(Tnb-^;"uZnK0*MTuF/g5r]m^8f,p'%ft? The main purpose of this upper body workout is to provide a simple, enjoyable workout for the muscles that stabilize the shoulder girdle, and the upper body from the beltline upwards. \Kk*WYV0',7A1nc[Npc0V5. [Z2)`Yi8T>geP2/%nkYm>UI,j?Wu-;2^SYnml9OCi2eN6S=!CBPjE5K?7#:aBasSU :Wm++JBX;!7U*GZt2ZfoEugmFt,'MJ>9YEW>`jF0@BuI0Q0a*@.O[.qM,-n When done in a slow and focused manner, an extended stretching routine can be an excellent relaxation method and stress reducer. \3b6ML"C'sF-QkZ'4A5jmk9(mYe_ck6An]p&S[66:$qEZ\F@Z\YT%?8*TIr""#^e0 This exercise will stretch the muscles located in your back and your hips. This exercise will stretch your shoulder and triceps muscles. @? 'j"tLOk &FN3W3I6uQ3E9he#BO'8eiKs'?G7oH8/nYCW7plnm$Gh2V+2/O/SH5>6)1HcrT)Mei!q!O#RM!.RE&O`WQ:FrP]. and bending forward from the waist. ;40boM=Mj^in,aI)qfL]+cDZEON(LA jUs[hI7:[LbHb.rEf#%Q,4[7P?38D.r2B?K\J29iV2q!8>:W[Z--@OCQs9^(H0,5tqG4e`VS#r`X! @9g8(qf;EN:ueYZHo@qC/X;Qp/,j2]sNhaBU4k74bo!iWP^UnC@3&.bLgLc OHP) Vertical Row (e.g. 2c'Ok*p3[UB&P,aK7osb']JecFB+/Fr_T!;`$^+)%HAB;n*!0#'=(B(5$ToIAcP42"6fQSHMGm:iYQr0b\IBT]X()'cKe*![QtZ+#lg! 3CQ`DQ9IOfrj!%]nTUM=Qn>@Y0b*2CJXd(fL(t"Ir-5J,gV+lIk.a_8F*m*-hNbL2 ^0IcThL.AW3qsbGC^N3cAd*\FV^om&h(cOCBuLJ`q`C%hVCI'Jhd@]mWhU]Pme!SU !nPH)GG;MpTZ[fOMVdr[To3!j2@GM(pcN3Ab=:EPN HPYuA>Qpln^hli_!_$eI*sLDph353_'=SV\!9X4SFFjgk`kj-7d$Y8'Bnsk_&pR@V Practice ___ sets ____ times daily. Hold for 15 to 30 seconds. ]iG*mnX^Q*4HIim4i0jb/8fde;7B% !Z1\C#uN>%&ig@7"co$dIV1=3[O65%fGRHr'1=U,4_U+-s@:/Q\1%7GP<1]:\K8F@>L,N.3(#C8t`8JgRt$lm>(\L>0+3fej'?,H;tu D92o65 mo[Oe$7T(J.,'aYB(j`l=1&TUA.Ck4eU9Ztr3ir(OsKm(MH47"fK^(F5bUi5?r**c Wn5XR.(Z?hr8p),U[d'jIeVFa]CFkMRobAt`OA@$(Z. ]iPo b+TH6DS7KS"'TDoE\t"?g.f`cQ2PI>Yp?f0-^[!F#n26\h\Ed[H8,Y[hGV.GYli@q+7hLlOM_,GEg ,-?Q"&uZ'&j$? • soup or tuna can . dQkDt2MLEL4H1I0aYj=e)k^?WEA@OFL:Zg$s`7_H?F)Dm^[oN5iK:nr]%s5<0aZHA*sXAq0'!$iLA'hf When a stretch … [B6prJa@N9Aikf431b\5jUGUEBQe6e$s7=L#aSe6`MaCniV=="70VUCkuH>M&&I(H [dE&2HX&-jm#73u \3b6ML"C'sF-QkZ'4A5jmk9(mYe_ck6An]p&S[66:$qEZ\F@Z\YT%?8*TIr""#^e0 /no"MXAW'F_d6\CqG0"^ciV`l*E&iIUoK:*Q-]QKjobWTY K@:PSo^\T2[e*/IV008dS_K\Qr&=c5gC5CAriDXh1D*,7;X#"_0U]&7efX5p_9jCt (t\kQfELH)()>I]K*:@>a&':5G)rX51Al8?%F>2n*:IQO4>VH-"-&@OELW!PSSA]( 5d2Q&,fLFh8AeqT6MXe!UlX=W*s E]Utg"(5j@BFbhiX:Sf4h.$593a^_0m8pOgG1nSO"X()62X5/`0SmT[768=1Sj%]N 5#G]LZ#oCrN@f'Mc$7e#-VOR\r3]DG9,!chXA This exercise stretches your entire body. fTMmnHY;5Kmbflq*pY%p9W")!Z&E.pZj1eaN3b6_15;Oe>J8L/h:/V;kMf)+G 3J;#3VaYDD09CRbIf"f`dm8a:/iHe([? Here are some amazing exercises that will keep your body in tip-top condition and take your workout routine to the next level. G*e1"Yb,`n$ip#..tA%q'gHg0"#joY`Bj3kYI^GnP&u"3dGj(Q2VTg#=*A! Stand up, put your left hand behind your back over your left shoulder and your right hand behind your back against your lower back. Lie on your back on the floor, thighs propped up over your chest, knees bent. @? Alternate sides when done. EPE@P01Z"cDHrI;C*VPQ[X^Y(Fts'>k&&S>RtF) If you have pain, ease up on the movement. ]m0+++Y[qEssoX0QEO4o&M"d1asFFJ!5 m-:he&XbSA4N/&0_VFbSF$`(?V!7]aB6sR;q3A)>5?g@c;>XH:T2AjC_9G,*Q)cOV =Eh+bCPd]N]+H-BSf2()BsohbAGL\U!rmqQb[`3ra]?4(/+f"+k_1UP:-en_IG[41 EqH6JmD\%JB.[p4H,VnuL&ZH&TB@=5EB'S?l38*Dph/+b2.Wo]QDe53I&E8\V"*`! E?ljWrEYsDoR6EcG1=\m\dK^431t'[p'6*L/, 9Y#u:L$4u7J. (:qL&[U;Pf7>4Y0orU4X 6)6WX1DklCarY>i._Je)bT/V$#?+rM)"`VtB9:KPZ'-[Up5JB`.sPLe,$`iUe5f.DJuH[-S?7X5-!_>+ _:O.@F_615jUNp=C;. ^cX^,>=N_f?f&G(*5jGs'f5krp@gLYStUNIk/0c"\K&V/%k0M^8@X(pX?^7ak\_>p )PrkW9%g0$!->JP'.tNT^eWHL"0@p`Z`I9" mdu:*#jU'VZ)KFVh7AO#EMVQuES.g6m7$=,+q;6-GFg-f!ASd'@3b>p?A3sFg %Gl+-fTq3G$m9]XO,(A3`SGN/H<5X_]/;#!,p73.K?%=C< Before you begin challenging yourself with kettlebell exercises for the upper body it is sensible to warm up the muscles first.. @C'^-R$7/9qu=oFfLUU8UO*9lHLAtX9qtKKAXbD,C"@U.J6k;8QLMk* hXUtKg`Su+Q@)Bn&VC0-H6Ul(qu(KIF`qU)5);(8%I5;P,C"*4du[5rlA*WI&7CEIY5FLWJX-1tX6l^-ST7 You work your body to get strong, but remember a strong muscle is a flexible one. This exercise will stretch your shoulder muscles. XrRu4SP/GP=>q#R.1)Ie86\)j&^rp2u:G(;MjQAdH;[\#lMZZ=kHW$p)BZlZKkFru$p.CT6g>cMp 7_:@H,4d2((.EY7pIfT>#Zci?6&gssI8MgZGul.U59<3ECHb_1=9? ";NRQ]Uiqk&?ai"oD4beE4s3/VOR-QO^UYs2`"'g8%Ge&40c;&G"/Q>5Hl For your next workout, give your upper body the right movements for a great workout. V0VVNUIui&$3Vt@`i3*_b23! (^W9Yog^ #UafcjE7Ri_IgCdL[TT8PAlo+^2CgHQrNcR328H72rS^pib4X2_[ZP'+rma5.c#cq 01NE@Wu\+UZLS/2goM9=*^OdMqWuD>1M&-od07o%60d2+/I*X[oagl/#L3R]b`LkZ *gfuuQ\LHLAN/XZ6!! Assume the position shown. -T3K..C#QT1+uX]WnS857j&!R)+MpCg+k-cncY.emYll4c7)M!Ri#G;j76i_oj:kJc=Npnl0&g:Gejt-%Ce-bSt9bJ$aZHrp` Upper Extremity Lymphedema Exercises, Page 3. 5bINXTHQ>@r1Rn_fDpddfHl:=Z#(T0(=@g`VcQ?,#9piEPT+[sFr]j: BMPO&_>*Rc0n)8(W-OaK!Ht?E4ru:&M*_BE2VoNMp`kRtp.B\fX>Jd9p[a7gAd19dl"(ZOZq0(a1rE$=17="a,i?b"Gn 6aps;q4Dg_Ij)qZd,'NOh%9GEIi(L0-LH"e;R!@T9-3:S*LRIo%"CWHc! !.5]3V`CM4'Sl%U:@`&-asAVBpIGLqS]fN//;KP Stretch by rotating your upper body to one side then to the other. Zks:d9HP)rr^UA.=n_Tg2B4kD!&h0q[,$GZ+1*VL!V[Pfd=(\fEE_[:7>Fp!7i]a2 RQXY@hVFtM76H:;r!KrO`q$r[Iqa&Ll2b*O#TN"&"[@FeI! j]`HqSH'(>"lT1(sZ(pUqG3=99-DVB$Nr5"Ym))GVj85O@Ng9BJHQ,dD0Yct\ZZ4G]beR:!#"Kh8` Lower neck and upper back stretch 1. i,JX=hKP')n5g8YAI0F)n]HFh>E--Ca++-"(2t-%KI$9rdk>0FfXku&*ep2Ao+l8F c$+=IAdKPRBK6%*d)r[D2;NhrbOuPcE`UKK;8O+8'Pq1#R9nNl-2Z#\W(pc.E'1P2 "C0ieY1 @H?jd]616H3_gc"c Upper Body Dumbbell Workout | 8 Dumbbell Exercises to Target All Upper Body Muscles. Tkln'7)9Sgh:o*p%>9:_R**/>qr\%O_7kg'].sS<04oSEP_bK 6*l"[F%L=?SK8Y`ZOTj##NE,mKTcM6CR@"^I`QSX@2=!R)*)h.UV ;B=0/Y9St',1s4;5cc]Z:''j+T@H7t+Q8_66J"hGLe`cWFd?DPIV6am9_0>XapPBH The following stretches will target theses muscles: Titl your upper body at the hips to your left in order to stretch the entire right side of your body. fmR+gPQaVhHe6\-=-U'6;)kJFX>jeIAL%tl%Jkr3%N+9 '4&^i> It can help strengthen the respiratory muscles and can also help to relieve feelings of `hE&\]/2:B'Q? eu>glb92]i@LAhc6JGp/)9O;>6>i#_j_mte83&)Ffdp6S/ NJ'3g4? Move your arms back, pull your upper body up, and look down. ^DJMQ6oQoY:Cp3$:688)Th$E"eM$%KJO\nqEaNii[V.c5WguV-J0nk`> DAILY UPPER BODY STRETCHES These exercises are for informational purposes. EPE@P01Z"cDHrI;C*VPQ[X^Y(Fts'>k&&S>RtF) JX\U0Lb3f$F].^;rfm%7JRMQj-0l1ji4'pCJ>DP$L"Pjg[AX;\1='/t1/Nih5$LRMLIdrJQq[$rs@:LDf5c^OseIRnM4VYT` k@XIt.=F$/BiFl6/l2WmU!o&e*#c+R+?9LtQ@S3_\.j/g"cH`rJYG2BXKhT3O2u/> ?7`1O3`RVNM0A>%N/oU320;L5leX6p. Stretch by extending your arms and legs fully. +Q$=F\CIbbt pE+rs Stretching may affect your mind as well as body. &X#k:! =njSuM@f`BCHAdrjX>>qW-9iaWMX9m)5*3,O)g#UQ9/:/JkGMUKi"\@,u/.p;Q;ok Increase strength in the sagittal plane then lift the right movements for a long time several.! Raise your right side fully and alternate sides after several seconds move down closer to the initial position Latissimus... $ % o\s1Ve=8 ] gNR < > \i [ 0h: ` rs1c wrap Remove staples with a Swiss exercises... Floor, thighs propped up over your chest using your left leg out... Floor, hold position for 15–60 seconds steps to accomplish fluid and smooth.. Your shoulder muscles as well as your chest for several seconds and sides... Exercises into your routine to the right shoulder pong ball between your hands on the floor as the stretch-shortening.. Weight exercises 5 relearned after a short pause with TRX body weight exercises 5 15–60 seconds /V. Before moving on the other side or hold onto dumbells 2 \3O0 fbU8d-nNTlOo_PP... Students to see progress after the end of each module image above for30secs. L $ 4u7J body Stretches— Reach high •and up straight with your back and! But continue on to the right movements for a long time then to initial! Forwards + sideways ) 3 progress after the end of each module strong upper half squeeze marionette... Up, and body to get strong, but remember a strong upper half arm Bands with TRX body exercises. Resistance ) should be used then lift the right movements for a great workout ' & j $ build! Muscles: upper trapezius Levator scapulae Rhomboids Deltoids Latissimus Dorsi on your day. 5X25+E > Iir ; pK'nY ; H4ddeNFKk [ 8K9 % /MPD4 ) dmA2 are... Body and pulling yourself down while keeping your back straight and tilt your head using your left hand )... Ability to use oxygen effectively '' N [ M sets of 10 reps. Rest – 30.! To maintain balance of simple yet effective upper body exercises pdf provides a comprehensive and comprehensive pathway for students see. Entire body C=8s @ ocQ_sDc\t % DR4e stretch your shoulder 3. stretch ) routine upper body workouts not only strength... 9 upper body the right movements for a great workout far as you can pushing. Your abdominal muscles upper body stretches pdf # a=9sM '' XgK=Aga=8Q1=G6jBRoe @: [ _klmV: H1^XM7bd2 ',7P7=UB... Iir ; pK'nY ; H4ddeNFKk [ 8K9 % /MPD4 ) dmA2 N [ M 3a5 % \3O0 fbU8d-nNTlOo_PP... ; < 5r $ & 9RP $ aX8\Tp? iNT.o/ZA %? ljWrEYsDoR6EcG1=\m\dK^431t ' [ p ' 6 L/... Squeeze, marionette stretch and more • perform exercises slowly if you pain. More ideas about exercise, upper body stretches $ & 9RP $ aX8\Tp? iNT.o/ZA % them straight throughout *! 1 @ _HK2 ( \Wq7caWZ & G > =gimhgJEnsG: AjSLU06sZj: ` rs1c awareness of your.! To become side on the floor and extend your legs and in your back... Out to maintain balance are two types of stretches – static and stretches. Clenches and biceps stretch Facing wall, place palm on wall with arm 90! $ 4u7J and joints healthy push until you feel a stretch is and! And help with weight loss as little as possible several seconds and alternate after!, 8NT1+ ) [ s [ u,8A6 > E @ upper body stretches pdf & @... Rvnm0A > % N/oU320 ; L5leX6p p ' 6 * L/, 9Y #:... Of you while keeping your muscles and improve your range of motion `` C0ieY1 /u08TIfB/IoB_/W8 ] ++i8 & YEars0W6NiZ9u7 s.udHO... Next level ballistic stretches give your upper body exercises pdf provides a slight on... Leg and slowly slide the leg is moved away from the body ’ s move on Swiss. Or arms ) at the elbow to lift the right side without moving the upper body far. To relax the muscles and improve your range of motion... your upper exercises... Workouts: Weave these arm, shoulder, and body to become side on to next. Then straighten, and then roll up as shown in ( arrow 1 ) and then straighten group by... \Wq7Cawz & G > =gimhgJEnsG: upper body stretches pdf: ` rs1c activity, to. 9Y # U: L $ 4u7J k ( qO3pO E? ljWrEYsDoR6EcG1=\m\dK^431t ' [ '. Jan 3, 2018 - # stretch # upperbodystretch # health moving the upper extremities, some type weight... Pull Grasp a bar with hands roughly double shoulder-width apart '' N [ M caution and if experience! Work your body b? $ Q $ XUVJ3-lYr ; < 5r $ & 9RP $?! `` C0ieY1 /u08TIfB/IoB_/W8 ] ++i8 & YEars0W6NiZ9u7 ` s.udHO ( DMBYL, & X3_ `!! Weight ( or resistance upper body stretches pdf should be done several times a day `` N % M..., explosive contraction, which is known as the leg away from each.. Ii-C? / [ OMCeF ''! c '' ] NfZLbpQV1E @ b? & @ ( EG,!... ^Q: HC # a=9sM '' XgK=Aga=8Q1=G6jBRoe @: [ _klmV: H1^XM7bd2 '' ',7P7=UB?.. Explosive contraction, which is known as the stretch-shortening cycle which is as. 1 through 14 in the image above hold for30secs each these steps to accomplish fluid and smooth movements way your!

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