Gene Sanders demostrates proper free weight exercises for optimum results, this time showing upper body stretches.
Read the full transcript »
Gene Senders: Hello, my name is Gene Senders, I am a professional certified trainer, right now I am going to take you through a series of upper body stretches you can do at home. These stretches should be done after your workouts, and each stretch you should hold for 30 seconds. I'm going to use a Swiss ball and a mat, and the first exercise I'm going to demonstrate is a stretch for your upper back. Please get down into Childs Pose Position, where you are sitting on your knees, your toes should be pointing away from your nose and your hips should be pressed against the heels. Take the ball in front of you, roll it straight out, palms are down and hold the stretch for 30 seconds. If you want to intensify the stretch, press your chest down further towards the floor, just like that. Next, you are going to be doing a chest stretch. You can just go ahead and keep your ball on the side, and what you want to do is you want to take your arm and place it at 90 degrees on top of the ball, and from this position you can be kneeling down or you can be on one knee but what you want to do is turn away from the ball feeling your chest stretch out. From the side have the ball right next to you; make sure that your arms are at 90 degrees. Turn away from the ball, stretching out your chest. Make sure you do both arms, and hold each stretch for 30 seconds. Next stretch you are going to do is a shoulder stretch. You can just go ahead and get down on your knees, take your arm directly across your shoulders and what you want to do is place your arm that you're not stretching above the elbow and pull the arm that you are stretching towards your chest, just like that, applying a little bit of pressure so you feel the stretch in your shoulders. Hold it for 30 seconds, switch to the other arm, again, you're holding above the elbow, the arm is thrown across your shoulders, feel that stretch, just like so. Next one you're going to do is for your triceps and what you're going to do is you're going to go ahead and elevate your arm, place your arm behind your shoulder, elbow pointing straight up to the ceiling. The arm that you are not working with you want to take above the elbow and pull it back slightly so you feel the stretch on your triceps, hold the stretch for 30 seconds. I'm going to demonstrate from the side what this looks like. Take the elbow straight up, place your arm above the elbow, stretch it out, switch to the other side, do with your other arm same thing, just like so. Next exercise I'm going to demonstrate is a bicep stretch. What you're going to do is you're going to lay down on your biceps, place your arms behind your back, palms are facing up, scoot your hips out, and apply just a little bit of pressure on your arms, feeling your biceps stretch out. So, put a little bit of pressure on them and slide your arms back just enough to feel the stretch along your bicep muscles. You can do both arms at the same time, 30 seconds and you are done.