Upper Body 1

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

Abdomen, Chest, Shoulders

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

Chest, Lats, Lower Back, Obliques, Shoulders, Triceps, Upper Back

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

Lats, Shoulders, Triceps

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

Biceps, Chest, Shoulders

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

Lower Back, Neck, Shoulders, Upper Back

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

Biceps, Chest, Shoulders

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

Neck, Shoulders, Spine, Upper Back

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

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

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

Chest, Neck, Shoulders, Spine