Stretching Routine for the Upper Body

Scheduling time to take care of your physical and mental health is important to the longevity of your life and to your sense of peace and happiness. The simpler you can keep your routine, the easier it is to stick with it. Stretching exercises provide many rewards for a small cost, as they don't require any special equipment and can be performed almost anywhere. A stretching routine for the upper body can be performed from a seated or standing position to increase flexibility, relieve tension and improve cardiovascular health.

  1. Dynamic Stretching

    • A dynamic stretch moves a muscle by gradually increasing movement speed or the length of reach. At no time should the stretch be uncomfortable, as pain indicates potential for injury. Perform eight to 20 repetitions of each stretch, so you don't overexert a muscle, which is counterproductive to increasing range of motion and flexibility. Increase the physical and mental health benefits of stretching by slowly and rhythmically breathing and focus on your body while performing stretches. Taking your mind off your daily concerns and oxygenating your blood also has benefits. Standing dynamic exercises for the upper body include shoulder circles, arm swings and side bends.

    Static Stretching

    • A static stretch elongates a muscle and holds it in that position for a specific amount of time. Static stretches are best used at the end of a workout routine as part of your cool-down. A stretching routine can be used to promote relaxation or sounder sleep, as static stretching releases muscle tension. Hold stretches for 15 to 30 seconds. Upper-body static stretches include neck bends, flexion and extension, pectoralis major stretches, mild back bends, kneeling forward stretches with arms, cross-chest presses and clasping your hands behind your back.

    Cardiovascular Health

    • A 10-minute upper body stretching routine performed each day can have significant benefits for your cardiovascular health. Harvard Health Publications indicates that such muscle activity regulates insulin to modulate blood-sugar levels. In a "Chicago Tribune" article, "Stretching Good for Your Arteries," Melissa Healy says stretching increases flexibility of your arteries, helps lower blood pressure and promotes heart health.

    Sedentary Relief

    • Sitting at a desk or in front of a computer for long periods of time can leave you feeling stressed and tired. Upper-body stretching at the workplace can revive you physically and mentally, because it helps release tension. From a seated position, do cross-chest stretches. Extend your right arm across your chest and hold it closer to your body by placing your left hand against the right elbow. Repeat on the left arm.

      Stretch the back of your right arm by lifting it and reaching for your right shoulder blade. Bring your left arm up and over your head. Place your left hand against your right elbow and press against your right arm to increase the stretch. Repeat on your left arm.

      Lift your shoulders and pull them back to stretch your chest. Place your hands on the back of head during this stretch, if desired. Hold each stretch for 15 to 30 seconds.