Stretch your neck, arms, shoulders, chest, and back with these upper body stretching exercises. A set of static stretches to relax the muscles and improve joint range of motion.
1. Neck stretch: 30 seconds + 30 seconds. Tilt your head toward one shoulder until you feel the stretch in your neck and hold.
2. Shoulder stretch: 30 seconds + 30 seconds. Grasp one elbow and gently pull the arm toward the chest. Breathe slowly and exhale as you deepen the stretch.
3. Triceps stretch: 30 seconds + 30 seconds. To prevent soreness and tightening of the muscles, always stretch your triceps after any workout that includes pushing or pressing movements.
4. Biceps stretch: 30 seconds. Clasp your hands behind your back, rotate your hands and raise your arms until you feel the stretch in your biceps and chest.
5. Wrist stretch: 30 seconds + 30 seconds. Keep your elbow straight and bend one wrist with the help of the opposite hand until you feel a mild to moderate stretch in your forearm.
6. Chest stretch: 30 seconds + 30 seconds. Place your right palm on a wall and then slowly rotate your body to the left. Deepen the stretch as you exhale and then switch sides.
7. Upper back stretch: 30 seconds. Clasp your hands together, with the thumbs pointing down, round your shoulders and reach forward.
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Original article and pictures take www.cdn.spotebi.com site
Upper Body Active Stretch Workout - Arms, Shoulder, Chest, and Back Stretching Exercises
When you need to do a flexibility routine, whether you just finished a workout or you are wanting to do some corrective stretching on your day off, you have a choice between two different styles. These two different styles are Active Stretching and Passive Stretching. The difference between the two is actually quite large considering they both are intended to do the same thing; increase flexibility.
Though we use the active form in this video lets cover the passive version first. Passive stretching is primarily using gravity or some other passive form like a machine to lengthen your muscles, ligaments, and tendons; think a Straight Leg Hang also known as a Standing Toe Touch. A Standing Toe Touch uses gravity to pull your upper body down towards the floor (when not engaging any other muscles) and is only as effective as the amount of leverage your upper body can place on your hamstrings (the back of the thighs). When done on a regular basis your body will increase its flexibility around the hip joint lengthening the muscles and tendons in the back of the thigh but it does nothing when it comes to control of that new range of motion.
Active Stretching on the other hand specifically engages the muscles that oppose the area you are wanting to increase flexibility in. What this does is allow your body to increase flexibility and strength simultaneously in regards to a joint's range of motion. This means that no matter how flexible you become you will alway have control over that range, lowering your chances of putting your body in a dangerous position. An example of active stretching similar to the example I gave above would be a Seated Toe Touch where you are engaging your hip flexors (the muscles in the front of the hip) and the quadriceps (the muscles in the front of the thigh) to keep your leg straight while tilting your hips forward towards your legs to lengthen and tighten the hamstring (back of the thigh) and glutes (butt muscles).
Not only does this form of flexibility training protect your joints more than passive stretching it also burns more calories. Because you are using your own muscle tissue to get into position, you have to constantly contract specific areas of your body for the entire duration of the stretch to keep the proper amount of tension. Because you are generally using only a few muscles at a time this ends up not being a huge calorie burner but it is still far better than the alternative and besides who is going to say no to a few more calories burnt throughout your day?
Stretches in this Routine
Overhead Tricep and Shoulder Stretch
Arm Cross
Chest Stretch
Rear Arm Raise (Down and Up)
Forearm Flexion and Contraction
Abdominal Bow
Lower Back Round
Oblique Lean (Left and Right)
Though this workout is not intended to be a big calorie burner it does happen to burn some calories. Depending on how hard you contract for each hold/stretch you can burn from 1 calorie per minute on the low end, up to 4 calories per minute on the high end. This will give you a range from 12 to 49 calories for this quick 14 minute stretching routine. Though it may not seem like much, every little bit counts when it comes to losing weight or keeping it off.
Original article and pictures take cloudfront.fitnessblender.com site
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Original article and pictures take assets.tumblr.com site
Try These Post-Workout Stretches For A Better Recovery
Do you stretch after every workout? A good, post-workout stretch session will increase flexibility and range of motion, and help prevent workout injuries. On the other hand, skipping your cool-down stretch sesh can cause a build up of tension, hurt your posture, and result in unnecessary stiffness.
Stretching after a gruelling workout may seem like a drag, but it is pretty important. Don’t just perform a few half-hearted toe touches, either; your stretches should be deep and focused on the muscles you just used during your workout.
Try some of these stretches to get started, and you’ll begin to notice the difference quickly.
Stretching For Post-Workout Recovery
Stretching particularly tight areas after your workout is a great way to recover, but it is only part of a complete workout recovery. You should also cool down by walking or moving in place. You want to let your heart rate decrease slowly and keep moving to prevent needless soreness. Instead of hitting the lockers immediately after stepping off the treadmill, walk a few laps around the gym, drink some water, do some stretches, and maybe even use a foam roller. An established post workout recovery strategy will help prevent injury and soreness.
Dynamic Post-Workout Stretches
These are exactly what they sound like: stretches that keep you in motion. Dynamic stretching wakes up your muscles, improves their range of motion, and improves performance in physical activity. Try some of these stretches to keep yourself limber after your workout.
Knee-To-Chest Raises
Stand with your feet about shoulder-width apart and back straight. Lift one knee up into the air so you’re standing on one foot, and grab the lifted leg by the shin for support. Bring your knee as close to your chest as you can, hold it for a second or two, then release it and lower your foot to the floor. Repeat with the other side.
Gentle Jump Squats
Begin by standing with your feet shoulder width apart. Hold your hands behind your head, then lower yourself into squat position. Jump upward explosively and land on your feet for one rep. This stretch will get blood flowing in your legs and lower body, and it is a great way to cool down. Just don’t overdo it. Rather than going quickly to accelerate your heart rate, do this one slowly, and really settle deep into the squat to emphasize the stretch.
Kneeling Lunge Stretch
Start by kneeling on the ground with one foot forward. Keeping your back straight, use one arm to grab your ankle and pull it up toward your back as far as you can, until you feel a good stretch. Hold it for a moment, then release. Switch legs and repeat.
Static Post-Workout Stretches
Of course, many of the best stretches are static. They usually involve holding a single position for 10 seconds or so, then releasing. These stretches will help lengthen your muscles and reduce soreness after a workout. Remember, static stretches are best done after a workout when your muscles are good and warm in order to avoid injury; never before.
Shoulder Stretch
Start by either standing upright or sitting upright on a chair or bench. Lift your elbow up above your head with your hand behind your back. Grab your elbow with your other hand and pull it in toward your head gently. Hold the position for 10 seconds, then release. Repeat on the other side.
Heel Drop
Stand on the edge of a step or bench, with the balls of your feet on the edge. Carefully drop your heels down and hold the position for 10 seconds while maintaining balance. Return to the starting position and repeat. You may need to hold a railing or other support during this exercise for balance; just make sure you’re putting all your weight on your feet.
Upward Dog
For this one you’ll need a yoga mat. Lie on your stomach with your toes extended out, and your hands flat on the mat next to your chest. Push through your hands and straighten your arms to lift your chest up as if you were a serpent. Your thighs and hips should also come off the floor, so your weight is resting on your hands and toes. Hold the position for 10 seconds, then lower yourself back to the ground.
Forward Bend
This is about as simple as stretches come. Start by sitting on the floor or a mat with your feet together, extended out in front of you. Keep your back straight, and bend forward, reaching for your toes. If possible, grab your feet with your hands. If not, stretch as far as you can, and hold the position for 10 seconds before relaxing.
More Post-Workout Recovery Tips
After a workout, sometimes the last thing you want to do is hang around a gym and do post-exercise maintenance. However, putting the time in to properly cool down and stretch after a workout will go a long way toward reducing soreness, preventing injury, and increasing flexibility. Remember that you don’t have to do every stretch after every workout. Focus mainly on the major muscle groups you used, paying extra attention to muscles that are tight or sore. Don’t forget to indulge in other aspects of your post-workout routine as well: hydrate, mediate for a few minutes, consider rolling out sore muscles with a foam roller, and treat yourself to a hot steam shower or sauna. You will be glad you did.
Original article and pictures take wwws.fitnessrepublic.com site
Total Core Tightener – This Deep Fat Melter Really Works!
This total core tightener will really push your limits! Break through the pain and melt away that stubborn belly fat!
Hip Thruster
1. Sit on the ground with your knees bent, feet flat on the floor and your hands behind you, with your palms pressed to the floor.
2. Using your palms and heels for support, squeeze your glutes to raise your hips off the floor until your torso is horizontal. Squeeze for 2-3 seconds at the top.
3. Slowly lower your hips back down. This is one rep.
Clapping Push Ups
Clapping push ups are a great way to work on explosive chest and tricep power. At the bottom of your push-up, explosively contract your chest and triceps to elevate your torso in the air enough to clap once (or more) before you place your hands back. Be careful not to hurt your wrists when you land from this.
Garhammer Raise
The garhammer raise may sound strange, but it’s a great exercise for hitting your core.
1. Lie on your back with your arms above your head and your legs extended in the air above you.
2. Keep your core tensed and lower your legs down to a few inches above the ground.
3. Engage your abs whilst your legs are above the floor and raise your legs up with your toes pointed.
4. When your legs are above you, raise your lower back off the floor to bring your toes over your head.
5. Keep your abs tight and lower your legs back down to your start position with them elevated a few inches above the floor. This is one rep.
Glute Bridge
An essential move to grow big glutes!
1. Lie flat on your back with your arms at your side.
2. Bend your knees and place your heels on the floor.
3. Squeeze your glutes to lift your hips off the ground until your knees, hips and shoulders are all aligned. Hold for 2-3 seconds at the top.
4. Slowly release back down until your hips are on the floor. This is one rep.
Crunches
The crunch is a great base ab exercise.
1. Lie flat on your back.
2. Place your hands at the side of your head or flat beside you. Don’t pull on your head or neck.
3. Tense your abs to bring your torso off the floor, whilst at the same time using your abs to raise your legs into the air to complete the crunch.
4. Hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.
Swimmers
Swimmers are a great way to work your whole body whilst giving your lower back a workout.
1. Lie on your stomach and squeeze your glutes as hard as you can, raising both legs off the ground.
2. Reach forwards with your arms, keeping your palms facing downwards a few inches above the ground.
3. Lift your alternate arm and leg up into the air, squeezing all of the muscles from your shoulders down to your glutes. This is one rep.
4. Repeat with the other arm rapidly.
Jackknife From Lying Flat
The jackknife is another great exercise for hitting the full length of your ab muscles.
1. Lie flat on your back with your hands stretched out above your head.
2. Engage your ab muscles, raising your torso and keeping your arms beside your head until the top of your crunch.
3. At the same time, use your abs to raise your legs towards you whilst keeping them straight.
4. When you’re at the top of your crunch, continue to move your arms around to the side of your legs, tensing your abs in this position.
5. Slowly reverse this movement, lowering your legs and torso until you’re lying flat again. This is one rep.
Glute Bridge to Leg Raise
This variation of the glute bridge helps remove some stability whilst working your legs.
1. Perform a standard glute bridge.
2. At the top of the glute bridge, tense your hip flexors and abs, bringing one knee up until it’s directly above you.
3. Return your leg slowly back down to the ground. This is one rep.
4. Repeat with the other leg.
Original article and pictures take transformfitspo.com site
