21 Mar 2021: #HealthBytes: Few easy stretches to reduce stiffness in upper body
Stretching is an important part of fitness routines and doing it regularly gives a person more flexibility and better movements.
Upper body stretches are aimed at reducing the stiffness of arms, neck, shoulder, and chest.
These stretches are also useful for those whose work involves long hours of sitting or using the computer, as stretching relieves pain or soreness associated with sedentary working.
Stretch 1: Doorway bicep stretch opens up the chest and arms
Stand in a doorway and grasp it with your left hand at the waist level.
Keep your left foot forward. Bend your knee and push your weight forward.
Bend your elbow slightly and you will be able to feel the stretch in your arm and shoulder.
Hold this position for up to a minute.
Repeat the same on the other side.
Stretch 2: Do horizontal arm extensions while being seated or standing
Stretch your arms out to the sides and hold them parallel to the ground.
Point your thumbs down such that your palms are facing behind you.
Hold this arm extension for up to 30 seconds.
Now, sway your hands back and forth for around 30 seconds.
Horizontal arm extensions can be done while you are seated or even while standing.
Stretch 3: Ear to shoulder stretch relieves tension in the shoulder
Begin by sitting straight. Now, slowly tilt your head toward your right shoulder.
Tilt your head such that you don't feel any pain or strain.
Make sure to not lift your shoulders.
Touch your left ear and pull your head down gently with your right hand and deepen the stretch.
Hold this position for about 30 seconds. Repeat the same on your left side.
Stretch 4: Seated or standing neck rotation eases the neck muscles
Keep your head straight while standing or sitting with an erect spine.
Now, turn your head to the right side. You should be able to feel a stretch along your neck and shoulder.
Hold the position for up to 15-30 seconds.
Slowly, bring back your head to the starting position.
Repeat the same stretch on the left side. Do up to 10 sets.