These four stretching exercises for the upper body will boost your flexibility and help you maintain your independence; they can even help relieve a variety of aches and pains
By Josée Lavigueur, physical education trainer
For each of these exercises, you’ll need a solid, stable chair.
Loosen Up
1. Sit with your back straight and tilt your head to one side, bringing your ear towards your shoulder.
2. At the same time, stretch the opposite arm down, dropping the shoulder.
3. Hold the position, without forcing it, for 10 to 30 seconds (based on your comfort level), and then switch sides.
4. Repeat as often as you like. This exercise relieves tension in the neck and shoulders.
Twist
1. Sit close to the edge of the chair.
2. Turn your shoulders and your torso gently to the left, as if you want to see what’s going on behind you.
3. With your right hand, push gently against the outside of your left leg.
4. With your left hand, hold the back of the chair and pull gently.
5. Hold the position, without forcing it, for 10 to 30 seconds (based on your comfort level). Focus on stretching your torso as you make the rotation. Repeat, switching sides.
Open Up
1. While seated (or standing), clasp or overlap your hands behind your back as best you can, without exerting force. If your hands don’t touch, hold a scarf or a towel in both hands and use it to draw them as close together as you can, again without forcing.
2. Keep your back straight and your head high.
3. Hold the position for 10 to 30 seconds (based on your comfort level). Repeat once more.
Relax
1. While seated (or standing), bring your left arm in front of you by pushing on it with your right hand.
2. Use light pressure—you know what’s best for you. The height can also vary: experiment gently with the position of the arm you’re stretching.
3. Hold the position, without forcing it, for 10 to 30 seconds (based on your comfort level), and then switch sides.
4. Keep your back straight and your head high throughout the exercise.
Pro Tip
Remember to pay attention to your breathing—breathing out as you release tension has a positive effect on stretching. Take a deep breath, and as you exhale, try to increase your range of motion. You can do these stretches as often as you like, as long as you’re gentle with yourself and don’t push yourself beyond your limits.
