Upper Body 1

A beginner routine designed to increase flexibility in your neck, shoulders, chest, and upper back.

Exercise Overview

Exercise Instructions

Chest Opener demonstration

1. Chest Opener

Instructions

  • Start from a standing position with your feet hip-width apart.
  • Clasp your hands behind your head and widen your arms to bring your elbows out and back.
  • Gently squeeze your shoulder blades together and open your chest.

Tips

  • Lower your shoulders and relax your neck.
  • Keep your back and spine straight.

Modifications

  • If clasping your hands behind your head is difficult, use a strap or towel to hold onto.

Benefits

  • Shoulders, Chest, Abdomen
Overhead Tricep demonstration

2. Overhead Tricep

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Raise one arm overhead and bend your elbow, bringing your hand towards the opposite shoulder blade.
  • Use your opposite hand to gently press your elbow down towards the middle of your back

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Lats
One Arm Hug demonstration

3. One Arm Hug

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Extend one arm across your body, bringing it towards the opposite shoulder.
  • Hook your other arm around your extended arm to pull it closer to your chest.

Tips

  • Maintain an upright posture and avoid leaning to either side.
  • Keep your extended arm relaxed.

Modifications

  • For a gentler stretch, lower your extended arm to your abdomen and pull it with your other hand.

Benefits

  • Triceps, Shoulders, Lats
Reverse Shoulder demonstration

4. Reverse Shoulder

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Clasp your hands behind your back with your thumbs pointing towards the floor.
  • Straighten your arms and gently lift your hands away from your back.
  • Pull your shoulders back and down, lift your chest, and slightly tuck your chin.

Tips

  • Keep your core engaged to support your lower back.
  • Avoid arching your back excessively.

Modifications

  • For less intensity, don't lift your hands as high behind your back.

Benefits

  • Shoulders, Chest, Biceps
Diver demonstration

5. Diver

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Extend your arms out in front of you, bringing your hands together so one hand is on top of the other.
  • Tuck your head down between your arms and round your back while reaching forward with your hands.

Tips

  • Keep your core engaged and your feet flat on the floor.

Benefits

  • Neck, Upper Back, Shoulders, Lower Back
Wall Arms demonstration

6. Wall Arms

Instructions

  • Start from a standing position with your feet hip-width apart and the side of your shoulder against a wall.
  • Keeping your feet in place, rotate your torso and reach back with your arm to place your palm against the wall at shoulder height.
  • Keep your hand against the wall and rotate your torso back to face forward.

Tips

  • Your knees, hips, and shoulders should be square and in line at the end of the movement.

Benefits

  • Shoulders, Chest, Biceps
Neck Roll demonstration

7. Neck Roll

Instructions

  • Start from a seated position with your back straight and your shoulder relaxed.
  • Tuck your chin down towards your chest and gently roll your neck to the right, bringing your right ear towards your right shoulder.
  • Roll your chin back down towards your chest and then roll your neck to the left, bringing your left ear towards your left shoulder.
  • Repeat this back and forth in a slow, continuous motion.

Tips

  • Move slowly and gently to avoid strain or dizziness.
  • Minimize your risk of injury by avoiding full neck circles.

Modifications

  • If you have neck pain, limit your range of motion to a comfortable level.

Benefits

  • Spine, Neck, Upper Back, Shoulders
Chin Retractions demonstration

8. Chin Retractions

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Engage your neck muscles to tuck your chin down and draw it backwards.
  • Use your hand to assist the movement and hold the position.

Tips

  • Keep your shoulders relaxed and avoid tilting your head up or down.

Modifications

  • To ensure proper form, perform the exercise while lying on your back.

Benefits

  • Neck
Ear-to-Shoulder demonstration

9. Ear-to-Shoulder

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly tilt your head to one side, bringing your ear towards your shoulder.
  • Place your opposite hand behind your back and your other hand on the top of your head and gently pull down.

Tips

  • Keep your back straight and your shoulders relaxed.
  • Don't lift or tuck your chin; keep it in a neutral position.

Benefits

  • Neck, Shoulders
Scalene Stretch demonstration

10. Scalene Stretch

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Cross your hands and place them firmly on your chest, just below your neck.
  • Slowly lower your ear to your shoulder, then rotate your neck and point your chin up toward the ceiling.

Tips

  • Keep your back straight and your shoulders relaxed.

Benefits

  • Spine, Neck, Shoulders, Chest