Name: Playbook - Trevor Siggs - Upper Body Stretches
Uploaded: 2024-01-15T19:22:47.139Z
Duration: 10 min
Description: Upper Body Stretches

These are upper body stretches that can be done as a pre or post-workout.

This stretch is to help you stretch out and alleviate any soreness in the triceps, shoulders and chest muscles. Look to hold for 30 seconds while maintaining slow breaths.

Shoulder/Tricep/Chest Mobility Stretch

This mobility stretch targets the Triceps, really try to pull that elbow down that’s behind your head. Avoid any bouncing and focus on keeping a constant stretch for at least 45 seconds. Breathe lightly as you hold the stretch.

Overhead Tricep Mobility Stretch

This is a mobility stretch to help strengthen and stretch out your wrist muscles. Be sure to control your breathing and take deep breaths.

Overhand/Underhand Wrist Stretch

This may be a funky looking stretch but it works wonders for your lats, which are usually hard to stretch out. Put your elbow out at a comfortable position, use your opposite hand to stabilize and allow your weight to put the pressure on the stretch. Make sure you ease into the stretch until it feels at a comfortable spot, hold up to 1 minute for each side.

Lat Mobility Stretch

This is a great mobility stretch to help strengthen and recover the biceps/wrists, it also will target the front of your shoulders. Wrist mobility will help you with so many different types of lifts and training methods, they need to be addressed accordingly.

Bicep/Wrist Mobility Stretch

Both of these yoga style mobility stretches will help you to stretch out the lower, middle and upper back. Really focus on breathing and getting a deep stretch to repair and recover the muscles. 1 minute for each pose

Child’s Play/Upward Facing Dog Mobility Stretch

This full body mobility stretch is a great way to target the neck, shoulders, arms, back, core, hips and even quads. You want really ease your way into the stretch by first slowly laying backwards. Then pull your shoulders and neck back, last you want to lift your hips and try and hold the position for a set period of time. If you feel too much pressure on your back then avoid the extra arch when leaning backwards.

Full Body Mobility Stretch

Here you will be using the foam roller to stretch your chest and massage the muscles surrounding your back/spine. You do not need to actually roll much on this one but you want to find a spot you can bend your back on the roller. The further you move the roller down your back, the more pressure and deeper the massage will feel. Work your flexibility slowly before trying to do too much. Feel your chest cavity open and stretch as well.

Chest/Back Foam Roll

Here you will be targeting the outer part of your chest into your shoulder muscles. This is another one of those more sensitive areas so be sure to find a stable and comfortable threshold before you start the roll. Place the roller on the chest and roll it out to the shoulder joint. For females this may be a little awkward but can still be utilized so just find the best comforting position to roll here. Be sure to hit both sides.

Chest/Shoulder Foam Rolling

Here you will be targeting the lats on the upper sides of your body. This is very sensitive area and tends to be a little more painful than others. I would suggest finding what amount of pressure feels right before starting the roll. You can always add more pressure as you get more comfortable. Slowly rock back and forth on the lats and be sure to hit both sides.

Upper Body Stretches

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