Upper-Body Stretches You Can Do Wherever You Are

Has your back ever itched like crazy in a place that you couldn’t reach? Do you have to ask for a friend’s help because it seems as if your arms just aren’t long enough? Maybe the problem is not that your arms are too short, but that your arm muscles are too tight.

You would be surprised how much your shoulder and arm muscles are being used in everyday activities. For example, we think of bicycle riding as a workout for your buttocks and legs. But your arms are doing a lot of work too, especially if you tend to lean on the handlebars when you get tired.

Tasks such as lifting heavy objects in and out of the car require your arms to be strong in awkward positions; walking an energetic dog can be jarring to all the joints of your upper body. If these areas don’t get stretched on a regular basis you could end up with stiff shoulders, sore arms and a tense neck. This not only drains your energy but can also make you irritable and headachy too.

It is always a good idea to take a few minutes to stretch your upper body after lifting weights, but remember, when it comes to your arms and neck, you don’t always have to be dressed in exercise clothes or attend a yoga class to get rid of the excess muscle tension and tightness accumulated there. Whenever you think about it, or if you notice a slight discomfort in or around your shoulders and arms, make a point to practice these two simple stretches.

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Triceps Stretch

Sit in a chair as straight as you can and place your left arm behind your head. Start sliding the pinkie side of your hand downward between your shoulder blades. Keep your thumb pointing outward. Use your right hand to grasp your left elbow and gently bring it closer to your head. You will feel a deep stretch in the back of your left upper arm as you do this.

Check your posture. You should still be sitting upright with a very straight back while holding this stretch. Do not let head or arms bend forward.

Hold the stretch for 20 to 30 seconds while you breathe comfortably. Eliminate any extra movement or effort.

By using your right hand to gradually move the left arm into a deeper stretch, you can increase the intensity, but make sure don’t get overly ambitious. When you are done, release your arm slowly and switch arms to repeat.

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Neck and Shoulder Stretch

Place your left arm behind your waist. Firmly grasp your left wrist with your right hand and pull that hand toward the right side of your body.

Keep shoulders level as you begin to squeeze your shoulder blades back and together. You will feel the stretch in your left shoulder muscles. Hold this position for 20 to 30 seconds as you breathe and relax.

As you get familiar with this stretch, try the following variations to intensify it. Tilt your head to the right. Think of moving your left ear toward the ceiling as both shoulders move down and away from your ears. Then change the angle of your head by slowly rotating it down until your nose faces the floor. You’ll feel a nice stretch at the base of your neck. Repeat the sequence using the other arm.

It is important to move into and out of these stretches slowly and gently. Never force movements. Any abrupt or quick changes will negate the stretch and may also cause injury.

Here’s another tip: Do not expect both sides of your body to have the same amount of flexibility. You will probably notice if you are right-handed, your right arm will be stronger and less limber. Make sure you stretch both sides and be patient when you come to the tighter muscles. It is helpful to do the stretch twice on the tighter side, because it needs more attention to bring your body into better balance. Consistency is the key.

Do these moves often to counteract all the tension that accumulates in your upper body. Then the next time you have an itch between your shoulder blades, you’ll probably be able to reach it.

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Karen Voight is a Los Angeles-based fitness expert whose latest videos are “Pure and Simple Stretch” and “YogaSculpt.” She can be reached at kvoightla@aol.com. Her column appears the second Monday of the month. Joan Voight, a San Francisco journalist, contributed to this column.