Upper Body Stretches

Stretching is useful after sessions and also as a session in itself for improving mobility and reducing injury risk. The following list of stretches is not completely exhaustive, but is our recommended starting point from which you can develop a stretching regime that suits you.

Again, remember - never force a stretch. Go to the point of tension and hold for the required period of time. For safety, ensure knee and feet alignment and avoid "locking" elbows or knees straight.

We have animated some of the stretches - some take a few seconds to go between positions to emphasis the need to hold a position when stretching.

Upper Back / Trapezius

Stretching the Upper Back



Stand with your feet hip-width apart, with your knees slightly bent, and reach forward with both arms, linking your hands at chest height. Push your arms forwards - as though hugging a tree - to stretch your upper back.

Upper Arm (Triceps)

Tricep Stretch



Stand with your feet hip-width apart, with your knees slightly bent. Place one hand flat between your shoulder blades, keeping the upper arm close to your ear. Using the other arm, apply gentle pressure onto the elbow to push hand down and back - thus assisting with the stretch.

Sides (Obliques)

Obliques or Side Stretching



Stand with your feet apart and your knees slightly bent, while placing your left hand on your left hip. Reach up then over with your right arm. Then, whilst avoiding leaning forwards or backwards, lean over to the side keeping your arms straight. Repeat for the other side.

Lower Back and Backside (Gluts)

Lower Back / Gluts Stretch



Lie on the floor, and while keeping your back flat, bring both knees to your chest. With your arms linked behind your knees, apply light pressure to bring you knees closer to your chest.

Backside (Gluts)

Backside / Gluts Stretch

Lay flat on the floor, and raise your right leg so the knee joint is bent at 90. Keeping your shoulders/back as flat as possible to the floor, gently drop your knee towards the floor on the left - moving over the other leg. Repeat for the other side.









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