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Whether you sit all day or a tough workout has left you stiff and sore, regularly stretching the upper body is important.
Stretching muscles in the shoulders, chest and back helps maintain flexibility, prevent muscle tightness and improve mobility, making everyday tasks like reaching and lifting easier. For those who spend long hours sitting, stretching helps alleviate tension and stress in the upper body. Stretching can also enhance blood circulation, delivering more oxygen and nutrients to your muscles, which aids in recovery and reduces soreness after a workout.
Here are some simple upper-body stretches that target the shoulders, hands, arms, chest and back. I've included both static stretches and dynamic — or moving — stretches. They don’t require any equipment, making them convenient to do throughout the day to help loosen up the entire upper body and combat the effects of sitting.
Dynamic upper-body stretches
Cat cow
Start on your hands and knees. gently move into the cow pose by arching your back and dropping your stomach toward the mat, looking toward the sky. As you exhale, move into the cat pose by pulling in your abs and rounding your back toward the sky. Alternate, repeating this 10 times.
Oblique stretch
Stand tall with your feet hips-width apart. Extend your arms straight up above your head. Clasping your hands together, slowly lean to one side until you feel a pull in the opposite side of your body. Return to center and then repeat on the other side.
Ragdoll pose
Stand with feet hip-width apart. Add a slight bend to your knees. Exhale as you fold at the hips, allowing your torso to fall forward. Grasp opposite elbows as you shift your weight forward. Sway side to side letting your neck hang loose. Perform for as long as desired, starting with 15 seconds.
"Yes" and "no" stretch
With your back straight, arms at your sides and shoulders relaxed, nod your head up and down like you are motioning “yes.” Drop your chin toward your chest as far as you can. Then, lift your head up toward the ceiling. Repeat 10 times.
After saying “yes,” it’s time to say “no.” With your back straight, arms at your sides and shoulders relaxed, look toward your right as far as you can. Then slowly move your head to the left as far as you can. Keep your shoulders back and avoid jutting your chin forward. Repeat 10 times.
Static upper-body stretches
Chin to chest
Place your hands behind your head and gently pull your head forward and down so that your chin reaches toward your chest. Feel a stretch in the upper back and neck. Hold for 2-4 breaths and then release.
Armpit stretch
Place your hands behind your head with elbows out to the sides. This time allow your head to lean back into your hands. Tilt your chin up and look up toward the ceiling, slightly arching the back. Hold for 2-4 breaths and then release.
Reverse prayer
Standing or sitting, reach your hands behind your back. Reach your fingertips toward each other in the middle back, and bring your shoulders back. If that feels easy, you can make a fist with your hands and press them together. Or, to go even further, you can press your palms together in a prayer position. Hold for 2-4 breaths, then release.
Upward facing dog
Lie on the ground on your stomach with your hands on either side of your chest, as if you just lowered to the ground from a pushup. Pull your abs in, press the tops of your feet into the ground, and press your hands into the ground as you lift your head, neck and chest up into upward facing dog. Roll the shoulders back and take a deep breath in, then exhale and lower down. Repeat 10 times.
Reverse table top
Start sitting down, and place your hands behind your back with your fingertips reaching towards you. Place your palms flat on the ground, and walk your feet forward. Press down through the feet and the palms to lift your butt up off of the ground. Bring your shoulders over your wrists, and your knees over your ankles, and hold this pose for a breath. Then release. Repeat 3 times.
Chest stretch
Stand tall straight with your feet hips-width apart and place your hands behind your back, interlocking your fingers. Straighten your arms down toward the ground and try to bring the palms together, bringing your shoulder blades toward each other until you feel a pull in your chest. Hold for a few breaths and then release.
Wrist extensions
While standing or sitting, fully extend one arm straight out in front of you. Bend at the wrist, pointing your fingers to the sky so that your palm is facing out. With the opposite hand, gently pull your fingers back toward you. Hold for a few breaths. Then, rotate your arm so that your fingers are pointing down toward the ground. Again, pull your fingers back toward you. Hold for a few breaths. Switch arms and repeat on the opposite side.
Neck pull
Stand with feet hips-width apart. With careful slowness, bend your neck to the left (think of bringing your left ear to your left shoulder). Gently place your left hand on top of your head for a deeper stretch. Hold the position for about 30 seconds. Repeat on the other side.
Side-lying thoracic stretch
Lie down on your back, legs extended. Pull your right knee up to your chest. Allow your right knee to fall across your body to touch the floor. Keep your left leg straight on the floor. Extend your right arm out to the side. Use your left hand to press your knee down to the floor to obtain a deeper stretch. Hold for about 30 seconds. Repeat on the other side.
Overhead tricep stretch
Stand with your feet hip-width apart. Reach your left arm straight up to the ceiling. Bend at the elbow so that your hand reaches down behind your back. Try your best to touch the middle of your back with your hand. Use your right hand to press down gently on your left elbow to obtain a deeper stretch. Hold for about 30 seconds. Repeat on the other side.
Cobra pose
Lie face down on a yoga mat. Place both palms flat on the mat, directly beneath your shoulders. Add a bend to your elbows, keeping them tucked into your sides. Inhale, then push the floor away from you to raise your chest off the mat. Roll your shoulders down and back, keeping your neck neutral. Hold this position for up to 30 seconds.
Cow face pose
In a seated position, raise your right arm up to the ceiling. Bend the right elbow, reaching your hand down the back of your neck. Now, bring your left arm to wrap around your left side and reach up toward your right hand. Shift your arm up the midline of your back to clasp your hands behind your back. If you cannot reach, simply reach the fingertips toward each other as closely as possible. Breathe deep and evenly, holding for as long as you wish before switching sides to repeat.
Cross-body shoulder stretch
In a standing position, extend your left arm across your chest toward the right side of the room. Use your right arm to draw your left arm closer to your body for a deeper stretch. Hold for as long as you’d like. Repeat on the other arm.
Thread the needle
This is a powerful upper-body stretch that stretches the upper back, a hard area to stretch. Start in tabletop position, hands directly below your shoulders and knees below your hips. Lift your right hand up off the ground, following it with your gaze, as you thread it beneath your left arm. Gently rest your head on the ground, looking toward your hand. Hold for as long as you’d like before repeating on the other side.
Modified child’s pose
With this modified child’s pose, you’ll get a deeper stretch in the lats. Start off by kneeling on the floor, toes together. Spread your knees to about the width of your yoga mat or towel. Extend your arms out straight on the mat in front of you and allow your torso to fall forward. Release all of the tension from your body, relaxing your shoulders and allowing tension to seep from your body. Now, shift your arms to the left side of the room (keeping them extended straight). You should feel a lengthening in your right lats. Hold for as long as you desire and then repeat on the other side.
