Brittney

Lina

-Stand with your feet shoulder-width apart and extend your arms parallel to the floor.

-Circle your arms forward using small controlled motions, you can gradually make the circles bigger until you feel a stretch in your triceps.

Forward Arms Circles

Backward arm circles

-imagine that you are holding a rod in front of your chest and moving it above your head to your back
-to start your arms should have a slight bend, placed slightly in front of your body. 
-palms should be facing backward- shoulders in, back stretched
-rotate your arms upwards and backwards in a semicircle motion, opening up your chest & shoulders
-so that the ending position is your palms facing forward
-repeat from the back to the front

Standing arm arcs

Sweep your hands behind your back and interlace your fingers.

Reach your knuckles down, keeping some bend in your elbows. Breathe in to lift your chest, then exhale and bend your knees as much as you need to, folding over your thighs. 

To deepen your stretch, lift your knuckles up or straighten your legs. You can also try straightening your legs one at a time.

Forward bend shoulder opener

Bring your left arm across the front of your body at about chest height.
Support your left arm with the elbow crease of your right arm or use your right hand to hold your left arm.
Stretch out your shoulder and continue to face forward.
Hold this stretch for 30 seconds.
Repeat on the opposite side.

Shoulder stretch- left

Shoulder stretch- right

Lift your shoulders up toward your ears and then draw them down and back.
Extend your right arm to the ceiling, then bend at the elbow to bring the right palm toward the center of your back, resting your middle finger along your spine.
Use your left hand to gently push your elbow in toward the center and down.
Hold this stretch 30 seconds on each side.

Overhead Tricep Stretch- left

Overhead Tricep Stretch- right

- Start in a sitting position with hands at your sides
- Look down, slowly rotate your head in a 360 degree circle clockwise

Neck rotations- clockwise

- Start in a sitting position with hands at your sides
- Look down, slowly rotate your head in a 360 degree circle counterclockwise

Neck rotations- counterclockwise

-Press your left palm against a wall or sturdy object.
-Slowly turn your body away from the wall.
-Feel the stretch in your chest, shoulder, and arm.
-Hold this position for 30 seconds.

Wall arm stretch- left

Wall arm stretch- right

-Lift the shoulders toward the ear lobes then slowly rotate forward.
-continue in this forward circular motion

Shoulder rotatations

Rotate shoulders by lifting toward the ear lobes then rotating back toward shoulder blades.

Repeat this backwards circle motion

Shoulder Rotations- Back

Gently and slowly nod your head forward and back as if to say ‘yes’.

Head Nods

-Sit on the ground in a cross-legged position.
-Place your right hand on the top of your head and slowly tilt your head to the right. Apply gentle pressure with your hand to increase the stretch.
-Walk your left hand out on the ground to extend your left arm and feel a deeper stretch

Neck Release- Right

Sit on the ground in a cross-legged position.
-Place your left hand on the top of your head and slowly tilt your head to the right. Apply gentle pressure with your hand to increase the stretch.
-Walk your right hand out on the ground to extend your right arm and feel a deeper stretch

Upper Body Stretch🙆🏼‍♀️

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