Upper Body 2

An intermediate routine designed to increase flexibility in your neck, shoulders, chest, and upper back.

Exercise Overview

Exercise Instructions

Arm Circles demonstration

1. Arm Circles

Instructions

  • Start from a standing position with your feet hip-width apart and your arms extended out to the sides.
  • Make small circles with your arms, gradually increasing the size of the circles.
  • Reverse the movement at the halfway point.

Modifications

  • For less intensity, bend your arms at your elbows and perform smaller circles closer to your body.

Benefits

  • Neck, Upper Back, Shoulders, Chest
Arm Swings demonstration

2. Arm Swings

Instructions

  • Start from a standing position with your feet hip-width apart and your arms extended out to the sides.
  • Swing your arms forward across your chest, crossing one arm over the other.
  • Then swing your arms back out to the sides, opening them wide.
  • Repeat the motion, alternating which arm crosses over the other each time.

Tips

  • Start with slower swings and gradually increase speed as you warm up.

Modifications

  • Keep your arm swings smaller if you experience any discomfort.

Benefits

  • Triceps, Upper Back, Shoulders, Chest, Biceps
Upward Salute demonstration

3. Upward Salute

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Slowly sweep your arms out and up over your head.
  • Keep your hands shoulder-width apart and reach toward the ceiling.
  • Relax your shoulders and look slightly upward.

Tips

  • Ground your feet firmly into the floor and distribute your weight evenly between your feet.
  • Engage your core muscles to avoid arching your lower back.

Modifications

  • For less intensity, place your hands behind your head or on your hips.

Benefits

  • Spine, Upper Back, Obliques, Shoulders, Chest, Lats, Abdomen
Forward Fold demonstration

4. Forward Fold

Instructions

  • Start from a standing position with your feet hip-width apart and your hands interlaced behind your back.
  • Slowly bend forward from your hips, letting your upper body hang down toward the floor.
  • Extend your arms and let your hands fall forward over your head.

Tips

  • Let your head and neck relax completely.
  • Keep your legs straight but not locked.

Modifications

  • If interlacing your fingers is difficult, hold a strap or towel between your hands.

Benefits

  • Calves, Upper Back, Shoulders, Hips, Hamstrings, Chest, Glutes
Chest Opener demonstration

5. 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

6. 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

7. 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
Cactus Arms demonstration

8. Cactus Arms

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Raise your arms to shoulder height, bending your elbows at a 90-degree angle with your palms facing forward.
  • Keep your elbows in line with your shoulders and your forearms perpendicular to the floor.
  • Squeeze your shoulder blades together, opening your chest.

Tips

  • Keep your shoulders relaxed and away from your ears.
  • Keep your neck long and gaze straight ahead.

Modifications

  • If you experience shoulder discomfort, lower your elbows slightly.
  • For added support, practice the pose with your back against a wall.

Benefits

  • Spine, Neck, Upper Back, Shoulders, Chest
Diver demonstration

9. 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
Side Bend demonstration

10. Side Bend

Instructions

  • Start from a standing position with your feet hip-width apart and your arms resting at your sides.
  • Raise one of your arms overhead and place your other hand on your hip.
  • Gently bend to the side, reaching over with your raised arm.

Tips

  • Keep your hips and shoulders square and avoid twisting your torso.

Modifications

  • If reaching overhead is uncomfortable, place your hand on the side of your head.

Benefits

  • Spine, Obliques, Lower Back, Lats, Abdomen
Reverse Shoulder demonstration

11. 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
Bear Hug demonstration

12. Bear Hug

Instructions

  • Start from a standing or seated position with your back straight and your arms out to the sides.
  • Wrap your arms around yourself, placing your hands on your shoulder blades.
  • Squeeze your arms around your upper body, round your upper back, and tuck your chin to your chest.

Tips

  • Exhale at the beginning of the movement to make it easier to wrap your arms around your body.

Modifications

  • For less intensity, perform the exercise with your arms crossed in front of your chest.

Benefits

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

13. 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
Wall Dog demonstration

14. Wall Dog

Instructions

  • Start from a standing position facing a wall, about an arm's length away.
  • Place your hands on the wall at shoulder height and take a step back with both feet.
  • Keep your arms and legs straight and lower your upper body towards the floor.

Tips

  • Relax your neck and let your head hang between your arms.

Modifications

  • If the stretch is too intense, bend your knees slightly and walk your feet closer to the wall.

Benefits

  • Upper Back, Shoulders, Hamstrings, Chest, Lower Back
Neck Roll demonstration

15. 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

16. 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

17. 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
Neck Rotation demonstration

18. Neck Rotation

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly turn your head to one side, looking over your shoulder.
  • Place your fingertips on the side of your chin and gently push your head further.

Tips

  • Keep your head level throughout the rotation; don't tilt it up or down.
  • Keep your back straight and your shoulders relaxed.

Benefits

  • Neck
Scapula Stretch demonstration

19. Scapula Stretch

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly turn your head to one side, then tilt your head downward to look at your armpit.
  • Place your hand on the top of your head and gently pull down.

Tips

  • Keep your back straight and your shoulders relaxed.

Benefits

  • Spine, Neck, Upper Back, Shoulders
Scalene Stretch demonstration

20. 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