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Here are a range of upper body stretches you can do to improve your mobility either as a stand alone session or post exercise.
It is not completely exhaustive, but is our
recommended starting point from which you can develop a stretching
regime that suits you.
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Again, remember - never force a stretch. Go to the point of
tension and hold for the required period of time. For safety, ensure knee and feet
alignment and avoid "locking" elbows or knees straight.
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| We have animated some of the stretches - they take up to 10 seconds
to go between positions to emphasis the need to hold a your position when stretching.
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Upper Back
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Stand with feet hip width apart, knees slightly bent. Reach
forward with both arms and link hands at chest height. Push arms
forwards, as though “hugging a tree”, thus stretching the upper back.
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Upper Arm (Triceps)
Stand with feet hip width apart, knees slightly bent.
Place one hand flat between shoulder blades, keeping the
upper arm close to ear. Using the other arm apply gentle
pressure onto the elbow to push hand down back thus assisting
with the stretch.
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Sides (Obliques)
Stand with feet apart knees slightly bent. Place left hand
on left hip. Reach up then over with right arm. Avoiding
leaning forwards or backwards, lean over to the side keeping
arms straight thus stretching the obliques. Repeat other side.
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Lower Back and Backside (Gluts)
Lie on floor. Keeping back flat, bring both knees to chest.
With arms linked behind knees apply light pressure, bringing
knees closer to chest.
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Backside (Gluts)
Lay flat on floor. Raise right leg so the knee joint is bent at
90°. Keeping shoulders/back as flat as possible to the floor,
gently drop knee towards floor on the left moving over the other
leg. Repeat for the other leg.
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