Skip to content
Home » Blog » Upper body mobility exercises: increase your muscle flexibility

Upper body mobility exercises: increase your muscle flexibility

Welcome to the physiogain community, our today’s focus is on the topic “upper-body mobility exercises to improve muscle flexibility”.

In case, you want to learn about lower body mobility exercises to increase muscle flexibility.


Upper body mobility exercises


Pectoral stretch

Upper body mobility

Position

  • You need to lie down in a supine position and grasp the hand behind your head to increase the flexibility of the pectoralis major muscle.

Procedure

  • While in the position of hand behind the head, you need to relax your arms.
  • Let your hands drop down to the support surface.
  • You can feel a mild tension in the anterior shoulder bilaterally.
  • A second person can also apply a gentle force to the elbows bilaterally to push the elbow down towards the support surface.

Horizontal adduction stretch

Position

  • You can do this exercise either in a sitting or standing position.
  • You need to adduct your shoulder across the chest with the elbow extended.
  • Grasp the adducted shoulder with the other hand proximally at the elbow.

Procedure

  • After attaining the position, you need to pull your shoulder across the chest into more horizontal adduction.
  • Continue doing this motion until you can feel a mild tension in the posterior aspect of the shoulder.

Internal rotation stretch

Upper body mobility

Position

  • You need to lie down in a prone position or on your stomach.
  • The shoulder should be internally rotated and placed behind the back.
  • In most cases, this position will cause winging of the scapula.

Procedure

  • In this stretch, you need a second person to help you out.
  • He needs to put one hand on the scapula and applies gentle pressure, pushing it anteriorly against the rib cage.
  • We can increase the amount of stretch by moving his hand farther up or down the spine.

External rotation stretch

Upper body mobility

Position

  • You need to lie down on your back with the shoulder abducted 90 degrees.
  • You need to externally rotate the shoulder as shown.

Procedure

  • You need to hold some weight while maintaining that initial position.
  • Keep your muscles relaxed while maintaining that position and let your hand move freely towards the floor.
  • Weight should be enough that can build tension in your anterior part of the shoulder.

Towel stretch for rotation

Position

  • You need to sit with feet shoulder-width apart.
  • For external rotation of the left shoulder, you need to grasp a towel and move your arm in abduction and external rotation, allowing the towel to hang down to the lumbar spine.
  • Try to reach to the towel with your right arm behind the back.

Procedure

  • This can be done by gently pulling the towel inferiorly with the right arm which will increase the amount of external rotation in the left arm.
  • This can be reversed by gently pulling the towel superiorly with the left arm which will increase the amount of internal rotation in the right arm.

Bicep brachii stretch

Upper body mobility

Position

  • You need to stand straight with your arms behind your back and your elbow fully extended.
  • A second person has to stand behind the person.

Procedure

  • Make sure that your elbow is fully extended.
  • A second person should hold the first person’s hand and gently pull his hands into extension or towards himself.
  • Extend until he can feel a gentle tension in the anterior aspect of the upper arm.

Trapezius muscle stretch

Position

  • You need to sit down on a chair.
  • The therapist standing behind the patient and with one hand at the back of the person’s head and the other on the shoulder of the side to be stretched.

Procedure

  •  In this stretch (right trapezius muscle), the therapist uses one hand on the back of the head to gently push the patient’s head into flexion, left lateral flexion, and right rotation.
  • The second hand on the right shoulder gently depresses the shoulder to provide a counterforce to cervical movement.
  • A person should feel a mild tension in the posterolateral aspect on the right side of the cervical spine.

Levator scapulae muscle stretch

Position

  • One hand of the therapist is on the back of the head and the other on the shoulder of the side to be stretched.

Procedure

  • To stretch the right levator scapulae muscle, the therapist uses the hand on the back of the head to gently push the person’s head into flexion, left lateral flexion, and left rotation.
  • The other hand on the right shoulder gently depresses the shoulder to produce a counterforce to cervical movement.
  • A person should feel a mild tension in the posterolateral aspect on the right side of the cervical spine.

You can also check out this article regarding plyometric exercises for speed and power.

If you have any queries regarding this topic then let me know in the comments below.

3 thoughts on “Upper body mobility exercises: increase your muscle flexibility”

  1. Pingback: mobility exercises to improve muscle flexibility - muscle specific

  2. Pingback: Beginner Mobility Routine - The Fitness Tribe

  3. Pingback: Thoracic outlet syndrome exercises: A complete physical therapy guide

Leave a Reply

Your email address will not be published.