How to Stretch Before Working the Upper Body

Stretching has countless benefits including improving flexibility, bettering circulation and alleviating back pain. Although it takes only a few minutes, by stretching before working out the upper body you will also reduce the risk of injury. Stretch your upper body using dynamic stretches before a workout rather than static stretches. Warm up by walking or jogging for at least 10 minutes prior to stretching in order to gain the most benefit.

Things You'll Need

  • Stability ball
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Instructions

    • 1

      Perform jumping jacks for two minutes for a general cardio warm-up.

    • 2

      Raise your arms so they are perpendicular to your legs. Move your arms backward in tiny circles. Make the circles larger and larger until your arms reach up over your head and down toward your legs. Perform the circles for 30 seconds. Repeat the circles for another 30 seconds, moving forward this time.

    • 3

      Wrap your arms around your shoulders and back. Lift your arms up so they are parallel with the floor and stretch them back slightly. Alternate between these two movements for 30 seconds.

    • 4

      Place your hands and feet on the floor with a stability ball under you. Walk forward with your arms allowing the ball to roll along your body. Keep your arms straight. Stop walking forward when you are in a pushup position. Walk backward to the starting position. Repeat 15 times.

    • 5

      Get into a pushup position with a step a few inches away from your hands. Shift your weight onto your feet and your left hand. Place your right hand on the step. Put your left hand on the step. Lower your left hand back onto the floor and then lower your right hand back onto the floor. Repeat 20 times.