Stretch Exercises for the Upper Body
Stretch exercises for the upper body will allow you to stretch the following muscle groups:
- Neck (Trapezius)
- Shoulders (Deltoids)
- Chest (Pectorals)
- Abs (Abdominals)
- Back (Lats, Lower Back)
- Arms (Biceps, Triceps, Forearms)
Browse through the selection of stretch exercises for the upper body below:
Neck #1 - Head Tilt Forward
- Stand up with your back straight and tilt your head down towards your chest.
- Tilt your head back to its starting position after a short pause.
- Be careful not to tilt your head back too far.
Neck #2 - Head Tilt Sideways
- Stand up with your back straight and tilt your head sideways towards your left shoulder.
- Tilt your head back towards its starting position but continue on to the right shoulder.
- Chain together these steps to accomplish fluid and smooth movements.
Neck #3 - Head Left-to-Right Rotation
- Stand up with your back straight and rotate your head to the left.
- Rotate your head back and continue on to the right side.
- Chain together these steps to accomplish fluid and smooth movements.
Shoulder #1 - Arm-in-Front Shoulder Stretch
- Stand up and grab your right elbow in front of your chest using your left hand.
- Stretch by pulling your elbow towards your chest for several seconds and alternate sides when done.
- This exercise will stretch your shoulder muscles.
Shoulder #2 - Upper-Arm-Up Shoulder Stretch
- Stand up and grab your right elbow up on the side of your head using your left hand.
- Stretch by pulling your elbow towards the back of your head and hold for several seconds before moving on the other side.
- This exercise will stretch your shoulder and triceps muscles.
Shoulder #3 - Sideways Arms Swing
- Stand up and extend your arms out to each side.
- Swing your arms in and out while keeping them straight throughout.
- This exercise will stretch your shoulders and chest muscles alternately.
Shoulder #4 - Arms Behind Back Reach
- Stand up, put your left hand behind your back over your left shoulder and your right hand behind your back against your lower back.
- Stretch by moving your hands towards each other, holding on to one another if you can and hold the stretch for several seconds.
- This exercise will mainly stretch your shoulder muscles.
Shoulder #5 - Shoulder Stretch (Ball)
- 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.
- Stretch by applying weight down onto your shoulder and alternate sides after several seconds.
- This exercise will stretch the muscles located in your shoulders.
Shoulder #6 - Kneeling Twist (Ball)
- Lie down on your knees on the floor, ball in front of you with your hands on top of it, arms fully extended.
- Stretch by rolling your upper body down to one side while keeping your hands on the exercise ball.
- This exercise will stretch your back shoulder muscles.
Shoulder #7 - Shoulder Chest and Hips Stretch (Ball)
- Lie down on your left knee, your right leg fully extended out back and place your hands on top of the exercise ball in front of you.
- Stretch by pushing yourself down while keeping your hands on top of the exercise ball. Alternate sides after several seconds.
- This exercise will stretch your shoulder muscles as well as the muscles located in your thighs.
Chest #1 - Chest Stretch (Ball)
- Stand in front of a wall and hold the exercise ball with your left hand up high.
- Stretch by extending your body and pulling yourself down towards the wall.
- This exercise will stretch your chest muscles primarily.
Abs #1 - Back Roll (Ball)
- Lie on your back on the exercise ball.
- Stretch by extending your arms and legs fully.
- This exercise stretches your abdominal muscles as well as your chest muscles.
Back #1 - Trunk Rotation
- Stand up and position your hands on each side of your hips, elbows slightly bent.
- Rotate your trunk to your left, then rotate it all the way to your right in one smooth motion. Repeat this a few times.
- This exercise will stretch your back, chest and abdominal muscles.
Back #2 - Arm Up Upper Body Sideways Stretch
- Stand up and raise your right arm straight up.
- Titl your upper body at the hips to your left in order to stretch the entire right side of your body. Alternate sides when done.
- This exercise stretches your back and your abdominal muscles.
Back #3 - Lower Back Stretch (Sitting)
- Sit down on the floor, back straight, legs in front of you wide from each other with your knees bent in front of your chest.
- Stretch by tilting your upper body forward.
- This exercise will stretch your lower back.
Back #4 - Trunk Rotation (Sitting)
- Sit down on the floor, legs straight, away from each other.
- Stretch by rotating your upper body to one side then to the other.
- This exercise will stretch your back muscles.
Back #5 - Upper Body Side Stretch (Sitting)
- Sit down on the floor, left leg extended to its side, right leg folded in front of you.
- Stretch by raising your arms straight up and tilting your upper body towards your left leg. Alternate sides.
- This exercise stretches the muscles located in your legs and in your back.
Back #6 - Full Body Stretch (Lying on Back)
- Lie on your back on the floor and extend your legs down and your arms up.
- Stretch by trying to make yourself taller, by pulling/pushing your feet and hands away from each other.
- This exercise stretches your entire body.
Back #7 - Hip Twist Stretch (Lying on Back)
- Lie on your back on the floor and cross your right leg all the way over your left, both fully extended.
- Stretch by rotating your upper body as far as you can by pushing your leg as far as you can. Alternate sides when done.
- This exercise will stretch the muscles located in your back and your hips.
Back #8 - Ball Roll (Lying on Back)
- Lie on your back on the floor, thighs propped up over your chest, knees bent.
- Stretch by pulling on the back of your thighs with your hands.
- This exercise stretches your buttocks, lower back and hamstrings.
Back #9 - Side Lying Stretch (Ball)
- Lie with your left side on the exercise ball, right leg extended out to maintain balance.
- Stretch by extending your right side fully and alternate sides when completed.
- This exercise stretches your back, abdominal and chest muscles.