8 Effective Upper Body Stretches for Pre-Workout and Post Workout

Upper Body Stretches

Stretching your body is integral before or after any intense physical activity. It aids with flexibility and increases efficiency, as well as relaxes your hard-worked muscles to aid in recovery. Stretching is vital for your body and should not be missed. 

There is often a misconception that stretching takes time, or is complicated. As a result, most people tend to skip this gem of an activity, which could greatly boost their overall productivity. 

If your workout regimen focuses on your upper body particularly, it is a must to stretch your upper-body muscles and joints in your chest, shoulders, back, biceps, and triceps for better results.

In this article, we bring you the most effective upper body stretches that will get your body warmed up before your workout and relax them after your workout. 

How Do I Stretch?

Stretching can be broadly classified into two types: static stretching and dynamic stretching. Additionally, stretching predominantly depends on the body parts you hit or want to hit.

Since it’s the upper body stretch we’re talking about, some major muscle groups constitute the build of the upper body. They are the Deltoids, Pectorals, Biceps, Triceps, Rotators, Trapezius, and Latissimus Dorsi.

For example, if you are going to push your pecs or deltoids, focusing on your chest and shoulders is necessary. If your workout regimen includes a lot of pulling, focusing on your back, triceps, and biceps might be necessary.  

Most pre-workout or post-workout stretches can be performed without the need for any additional equipment.

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Pre-Workout Upper Body Stretches

Pre-workout stretches are essential before you jump into the workout regime and start hustling. The pre-workout stretches are essential for a variety of reasons. Some of these include warming up your body, getting your blood pumping, and preparing your joints for the impending workout.

The pre-workout stretches consist mostly of dynamic stretches. That is, dynamic stretching involves keeping a part of your body in a constant state of motion through its full range of motion. 

Some of the important pre-workout stretches that specifically target your upper body and get them ready to go are:

Neck Rotations

Neck Rotations - Upper Body Stretches for Pre-Workou
Neck Rotations

Long hours of sitting, or sleeping tends to make your neck muscles stiff. Technically, neck rotation targets the sternocleidomastoid muscle in the neck region and trapezius in the shoulder region. In simpler terms, neck rotation eases your neck muscles and prepares you for the workout. 

How to Do It:

  • You can do this stretch either by sitting or standing. Stand with your legs shoulder-width apart, or by sitting with your spine straight.
  • Now, look up with your chin tilted upward. 
  • Tilt your head to the side, and rotate it downwards. 
  • Now, tilt your head to the opposite side, and back up to the starting position all by making a circle with your head.
  • Rotate your head for about 10 reps in both clockwise and counterclockwise directions.  

You can also perform variations of this exercise by moving your head vertically up and down or laterally side to side.

Torso Twists

Torso Twists
Torso Twists

Torso twists help stretch your core and spine, which allows for better flexibility and helps improve the body’s range of motion. Additionally, they help build up strength in the upper body and core muscles

How to Do It:

  • Start by standing with your legs shoulder-width apart, or by standing with your legs together.
  • Stretch your arms horizontally to the sides so they are at your shoulder’s height.
  • Now, gently twist your torso without moving your lower body, which will stretch your core, spine, chest, and shoulders.
  • Now, twist your torso in the opposite direction.
  • Do this for 10-20 repetitions, depending on your intensity. 

Arm Circles

Arm Circles
Arm Circles

Arm circles are also an important part of your pre-workout upper body stretches since most of the exercises in your workout regimen involve arms. Arm circles that target your shoulders, biceps, and triceps and effectively prepare your upper body for the workout.

How to Do It:

  • Start by standing with your legs shoulder-width apart.
  • Stretch and spread your arms horizontally to your shoulder’s height. 
  • Rotate your arms in a circular motion, so they make a circle on your sides. 
  • When you rotate your arms, you can feel a slight stretch in your shoulders, biceps, and triceps. 
  • Continue this for 10-20 rotations and continue them in the opposite direction. 
  • To increase your intensity, make a bigger circle with your arms. 

Horizontal Arm Extensions

Horizontal Arm Extensions - Upper Body Stretches for Pre-Workou
Horizontal Arm Extensions

Horizontal arm extensions are an exercise you can always start your pre-workout upper body stretches with. Horizontal arm extensions stretch the muscles of your shoulder muscles by expanding your arm muscles(triceps and biceps), shoulders, and chest and provide mobility to your upper body.

How to Do It:

  • Start by standing with your legs shoulder-width apart. 
  • Stretch your arms in front of your body, so that they are in line with your shoulders.
  • Stretch your arms wide open to your sides, where you’ll feel a stretch in your chest, back and shoulders.
  • Now, bring your hands to your front and clasp your hands together. 
  • Pulsate back and forth for about 10-20 repetitions.

Post-Workout Upper Body Stretches

After a rigorous workout session or any physical activity, like cycling or trekking, your body may be in a constant state of tension. To relieve that tension, and give space for muscles to recover, post-workout stretches are essential.

Post-workout stretches predominantly consist of static stretches, which means holding or stretching a muscle region. 

Some of the important post-workout upper body stretches include:

Neck Stretches

Neck Stretches - Upper Body Stretches for Post-Workout
Neck Stretches

As much as pre-workout stretches warm your neck up, post-work out upper body stretches help relax your neck and shoulder muscles. They help preserve the elasticity of your cervical joints and relieve stiffness accompanied by pain.

How to Do It:

  • Start your stretches by standing with your feet shoulder-width apart, or by sitting.
  • Take your right hand above your head, and slightly pull it towards your right shoulder until you feel a slight stretch in your left neck muscle.
  • Hold the position for about 5-10 seconds. 
  • Now, repeat the same on the opposite side for an all-around stretch. 

Tricep Stretch

Tricep Stretch
Tricep Stretch

Most of your workout is pivoted through arms. So, stretching your tricep is a great way to relax your arm. Tricep stretches engage the large muscle regions of the upper arms and support in an easy extension of the elbow and shoulder.

  • This upper body stretch can be performed both by standing and sitting.
  • Now, take one hand above your head and bend your elbow so that your parm touches your back.
  • Hold your elbow, and pull it down so that you feel a slight stretch in your tricep.
  • Hold this position for about 10-20 seconds.
  • Now do it on the other hand and repeat 2-3 times on either side.

Shoulder Pull

Shoulder Pull
Shoulder Pull

Shoulders are also an important pivotal point for any exercise and ensuring their flexibility and cooldown is ideal. These type of upper body stretches mainly target your deltoid, trapezius, and a few other muscles in the upper back region. 

How to Do It:

  • Stretch one arm in front of you and take them to your sides as your biceps and forearms touch your chest.
  • With the other hand, hold your elbow, and pull it slightly till you feel a slight stretch in your shoulder joint.
  • Hold this position for about 10-20 seconds. 
  • Now, repeat the exercise for the other hand.

Child Pose

Child Pose - Upper Body Stretches for Post-Workout
Child Pose

The child’s pose stretch is an important asana in any yoga regimen. This all-around stretch focuses on your lower back muscles, spine, neck, and hip regions. It also helps relax muscle tension and manage stress.

How to Do It:

  • Get down on your knees with your hands stretched out in front of your body over your head.
  • Now, gently sit back with your buttocks resting on your heels.
  • Pull your butt back and stretch your arms forward, and rest your forehead on your arm. 
  • Hold this pose for about 10-20 seconds. 

Cat-Cow Stretch

Cat-Cow Stretch
Cat-Cow Stretch

As comical as this name sounds, the cat-cow stretch is an important part of any upper body stretch regimen. The cat-cow pose predominantly focuses on the neck, shoulders, and spine, and also stretches the regions around the hips, back, and chest. 

How to Do It:

  • Start by kneeling on the floor, supported by your palm on the floor. Keep your hands in line with your shoulders, thighs in line with your knees, and spine straight.
  • Breathe in, lift your head and arch your back as you bring your arms closer to your thighs. 
  • Hold this position for a couple of seconds.
  • Now, breathe out, look down and arch your back in the opposite direction and stretch your back. 

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Upper Body Stretches – What You Need to Know

As much as we have stressed the importance of stretching, upper-body stretches are an integral part of your workout regimen. You can perform dynamic upper body stretches, which warm up your body and get it running for the impending workout, or static upper body stretches, which stretch your tired muscles and aid in recovery. 

Keep in mind the purpose of your stretching. A mild stretch or a slight warm-up would suffice. Once you are comfortable with the current difficulty, you can increase the reps, and counts and even stretch farther. 

Always remember, stretches should not hurt or cause any discomfort, rather they should benefit your overall performance. If discomfort persists, please consult with your trainer or a doctor. 
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