Flexibility Exercises For Upper Body

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Stretching is a must after you have finished your bodybuilding or weight lifting routine. It reduces the risk of muscle cramps and pain that usually occurs after strenuous workout. Stretching also increases your flexibility. Do not stretch before you have warmed up. It can hurt you. If you are currently consulting a doctor, then make sure to ask him if it is okay for you to stretch.

It is advisable to establish a proper stretching routine. There are stretches available for every muscle in your body. It is imperative that you practice them. Here are the stretches classified according the area of your body. Do each of these stretches 5-6 times:

Neck Stretches:

  • Relax your head and tilt it to the side. Now bring it back to the center and tilt it to the opposite side. In a similar manner, tilt it forward and backwards.
  • Roll your head backwards for 180 degree, then forward for 180 degree. Do not roll your head for 360 degrees. This is not advisable and might injure your neck.
  • Stand straight and hold your head. Pull your head to one side with both hands until you feel a stretch. Do the same with the opposite side.
  • Lie down on your back with your knees bent. Interlock your fingers and place them behind your head. Now slowly try to lift your head without straining it too much. Hold this position for some time and release.

Shoulder Stretches:

  • Sit with your legs folded under your thighs. Now stretch your hands over your head, and slowly lower yourself down to the ground. Try to stretch your arms even more. Hold this position for some time, then release.
  • Stand and bring your right hand behind your head. Try to hold your right hand by bringing your left hand from below. Pull your right hand a little and hold this position for some time. Now, release and repeat with the other hand.

Wrist and Ankle Stretches:

  • Assume the inverted V position. Make sure your fingers are facing you. Place all the stress on your wrists. Hold this position for some time and then return to normal.
  • Sit with your feet under your thighs. Now place your hands behind yourself making sure that your fingers are facing you. Lift yourself by placing your entire weight on the wrists. Hold this position for some time, and then return to normal.

Chest Stretches:

  • Lie down on your stomach. Keep your palms on the floor and push your upper body off the floor. Take your upper body as far back as possible. Hold this position for some time. Now, come back to original position.
  • Kneel down on the floor and keep your back straight. Now hold your waist with both your hands from behind. Now arch your back as much as possible and hold this position. Now release and repeat.

Oblique stretches:

  • Sit down and rest your hands behind you. Place both your legs on one side, and hold for some time. Now repeat the same thing with the opposite side.
  • Sit on the floor with your feet stretched in front of you. Now tuck one leg under the other and hold it with the opposite arm. Hold this position for some time, and then do the same thing by reversing the legs.


It is paramount to do stretching before a Adonis Golden Ratio session.

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