The Best Upper Body Stretches for Outdoor Athletes

<\/div><\/div>“],”filter”:{“nextExceptions”:”img, blockquote, div”,”nextContainsExceptions”:”img, blockquote, a.btn, ao-button”},” renderIntial”:true,”wordCount”:350 }”>

The best stretches for outdoor athletes tend to focus on lower body movements. That’s natural. Your hamstrings, quadriceps, and calves work hard to keep you healthy and mobile. However, stretching your upper body is just as important, especially if you’re a climber, triathlete, or cyclist. Many of these stretches will feel basic. This emphasizes the point that sometimes you don’t have to complicate things to get results.

Points to note when stretching your upper body

If you want a well-rounded recovery routine, work on your pectoralis muscles in your chest, deltoid and rotator cuff muscles in your shoulders, triceps and biceps in your arms, rhomboids, trapezius, latissimus dorsi, and Serratus anterior muscle in the upper back. By paying attention to each of these important areas, you can maintain flexibility and mobility in your upper body.

Upper body stretches perfect for outdoor athletes

Some of these movements are perfect for a dynamic warm-up before starting an activity, while other options are better for recovery. By incorporating these stretches into your regular routine, your entire upper body will feel more mobile and flexible.

1. Arm circle

This move is a great dynamic stretch to do before you start your workout, helping open up your chest, shoulders, and upper back.

How to do it:

1. Stand upright with good posture.
2. Extend your arms straight out to your sides, forming a T-shape.
3. Slowly rotate your arms forward and trace small invisible circles with your fingers. Keep your elbows straight. Gradually increase the size of the circle with each rotation.
4. Rotate your arms 15 times.
5. Repeat by reversing the direction of the circle.

2. Core twist

This is also a great stretch to add to your warm-up routine to support your upper back and shoulders.

How to do it:

1. Stand upright with your feet hip-width apart. Extend your arms out to the sides in a T-shape.
2. Keep your hips square. Rotate and twist your torso from right to left to open your obliques, back, and chest. Gradually increase speed and range of motion.
3. Twist for 30 seconds.

3. Chest stretch

If you’re looking for a post-workout recovery exercise, this is the perfect stretch for you. This exercise, which focuses on the pectoral muscles in the front of your chest and shoulders, is especially useful for cyclists who spend a lot of time hunched over in an aerodynamic position.

How to do it:

1. Spread your arms out to the side in a T-shape toward the doorway.
2. Step your right foot far enough in front of the doorway so that your arm hooks onto the side of the doorway. You should feel a stretch in the front of your chest and shoulders.
3. Keep your spine neutral, gaze forward, and core engaged.
4. Press and hold for 30 seconds. Repeat on the other side.

4. Shoulder stretch

The shoulder, the most mobile joint in the body, performs a variety of functions. Try this post-workout stretch to help you feel a little better.

How to do it:

1. Put your right arm out in front of your body. Make sure it is parallel to the floor. Keep your elbows straight.
2. Hook your left arm under your right arm and use it to pull your right arm across your body toward your left shoulder. The right hand should be pointing to the left hand.
3. Press lightly on the back of your right elbow or right upper arm with your left hand. Keep your right arm straight.
4. Hold the stretch for 20-30 seconds.
5. Switch sides and repeat.

5. Overhead Triceps Stretch

After swimming, weight training, or yoga practice, this stretch can open up your shoulders and triceps.

1. Straighten your right arm and lift it above your head. Bend your right elbow and extend your right hand toward the top of your spine. Point your right elbow toward the ceiling.
2. Press the back of your right elbow with your left arm to deepen the stretch. This will allow your right hand to reach a little deeper into your back.
3. Hold the stretch for 20-30 seconds.
4. Switch sides and repeat.

6. Eagle Arms

If you are an avid yoga practitioner, you may be familiar with this arm variation. But this stretch is not only part of his asana session, it is also a great movement to soften the muscles of your back and shoulders.

1. Sit comfortably on the floor with your legs crossed.
2. Hook your right arm under your left arm. Press your palms together.
3. Raise your elbows to shoulder height.
4. Hold for 20-30 seconds.
5. Switch sides and repeat.

After practicing Eagle Arm, move on to another yoga arm variation, Cow Face Pose, to stretch your chest and shoulders.

1. Sit on the floor in a comfortable sitting position.
2. Raise your right arm up. Bend your elbows and reach for the top of your spine.
3. Bend your left arm and place it near your left hip. Reach toward your right arm, pressing the back of your left hand against your spine.
4. unless you are very It’s flexible so you can’t touch it. In that case, fold your hands and open your chest.
5. In either case, press and hold for about 20 to 30 seconds.
6. Switch sides and repeat.

7. Neck stretch

This gentle stretch will help release tension in your body. sternocleidomastoid muscle The upper trap relieves neck tension.

1. Wrap your right hand over your head.
2. Place your right palm slightly above your left ear.
3. Slowly pull your head towards your right shoulder. You should feel it stretching along the left side of your neck.
4. Press and hold for 15-20 seconds.
5. Switch sides and repeat.

8. Downward Dog

You probably think of downward dog as Al.lower body stretch For hamstrings, calves, and buttocks. However, it’s also one of the best upper body stretches to do after a workout, as it targets your back, shoulders, triceps, and forearms.

1. Come to a position on the table. Your hands should be slightly in front of your shoulders. Make sure your knees are below your hips. Curl your toes under your feet.
2. Spread your fingers. Hands should be as wide as possible. Press your palms into the floor.
3. Lift your knees off the floor and push through your heels as you raise your butt toward the ceiling. Fold your body into an inverted “V” shape at the waist. Make sure your chest is facing towards your thighs.
4. Train your core. Keep your neck and spine neutral.
5. Press and hold for 30 seconds.