Top 5 Upper Body Stretches

Upper Body Stretches For Chest, Biceps, Upper & Lower Back

Written by: Femi Doyle-Marshall

Stretching can be often miss overlooked. Learning how to perform quality upper body stretches can transform that. In many of our programs a big focus is placed on strength, fat loss and developing shape and size for muscle. Great things come with that.

1) The body adapts and get stronger 2) it begins to put on leaner muscle 3) you hit your ideal goals with time.

Well, as with anything before you get to that point you must go through the hard part.

The soreness.

Studies I’ve read in the past have mentioned stretching has minimal benefit to increasing your recovery time.

My views on stretching are pretty simple.

Use it as a tool to produce the outcome you are looking for. In this case some temporary relief for the soreness faced from your workouts.

Do feel free to use many of the upper body stretches outlined.

They work and they are good for the body.

The Upper Back Stretch For Latissimus Dorsi or Lats

This upper back stretch is one of my favorite upper body stretches. Something great can be found when you are able to release tension from your shoulders, lats and rhomboids (one of many muscles in the upper back). I focus a lot on building back strength and improving posture in programs. This means that any area of your upper back can be sore throughout the week. Highlighted as the first stretching movement on our YouTube page this can help relieve the tension you have in your lats.

Step by Step Upper Back Stretch:

Find a secure object which is horizontal or parallel to the floor.
Arms palms down grip or hold object standing upright.
Shifting hips back or pushing butt back keep tension in your upper body almost like sitting.
This should release the tension in your lats.

The Boxer Stretch For Serratus Anterior or Serratus

Exercises that involve pushing engage this muscle. Boxers activate it throwing punches. This one muscle can even influence your breathing pattern. By alleviating some of the tension in your spine, rib cage and chest a whole new world of movement can appear. By not releasing that one punch you may be reducing your overall mobility. Focus on releasing this muscle if your joints are capable performing the movement.
Step by Step Boxer Stretch:

Find a secure object which is horizontal or parallel to the floor.
Arms palms down grip or hold object standing upright.
Shifting hips back or pushing butt back keep tension in your upper body.
Push your chest downward towards the floor moving away from shoulders slightly.
This should release the tension in your serratus.

The Chest Stretch For Pectoralis Major or Pecs

When you activate your chest you are bound to need to relieve them in some shape or form. This here has been one of my staple stretching movement patterns in a regular routine. Vary rarely shown yet easy to do. The movement releases not only your chest yet your shoulders along with some tension in your biceps are also getting the benefit. As with anything angles change everything so try and play around with your hand position to see which you get the most from to help your stretch.
Step by Step Chest Stretch:

Find a secure object which is vertical, upright or perpendicular to the floor.
Arms palms neutral facing inward or grip or hold object standing upright.
Shifting your body rotate away from the object to slightly place stress on the chest, shoulder and bicep.
Once ideal rotation is achieved hold to release tension.
This should release the tension in your pecs.

The Curl Stretch For Biceps Brachii or Biceps

One of the hardest muscle to stretch would be the biceps. Not because it is a large muscle. Mainly because the hunt to find the ideal angle was a hard one. Well in one conversation I was able to find a great way to make it happen. The biceps include multiple muscle heads. Just a point to remember. When you have put them under a lot of stress a good stretch can go a long way in helping you straighten your arms. Modify your rotation and hand position then you have it. This is great for you to use in helping release the arms after a good back or bicep workout.
Step by Step Chest Stretch:

Find a secure object which is vertical, upright or perpendicular to the floor.
Arms palms neutral facing inward rotate the palm down so your thumb is facing the ground.
Grip the vertical object lower than your chest standing upright.
Shifting your body and rotate away from the object to slightly place stress on the chest, shoulder and bicep.
Once ideal rotation is achieved hold to release tension in arm.
This should release the tension in your biceps.

The Low Back Stretch For Quadratus Lumborum or QL

Low back pain is a common thing sadly in today’s society. Mine flared up doing a heavy set of squats not warming up correctly. Then benefit of going through things the hard way is you learn very fast. This gave me the knowledge of the QL and this low back stretch. Your QL is a deep muscle in the low back specifically lower abdominal wall. Almost all lower body movements are influenced by this muscle. Releasing it can aid in low back relief and help with your movement patterns.
Step by Step Chest Stretch:

Find a secure step or stool to stand on.
Standing, one foot on step other off ensure your hips are level to the floor and your body is secured. Use support if necessary.
Once secure gradually lower the leg off the step or stool towards the floor adding slight stress to the low back.
If you wish to increase the release raise the same drop leg hand straight upward and away from that side curving.
This should release the tension in your QL.

One of the best ways to gain the tools you needed for stretching is in our Brampton Weekly Workout Program. Right now we have the option for new members to get started on their goals.

And that’s it for today for upper body stretches. Be sure to contact us if you have any questions. We are here to help make what you need happen! Feel free to reach out if you have any concerns at all.

photo credit: QL, Pecs, Upper back