Upper Body Stretching Exercises
Stretching the upper body is particularly important to prevent rounded shoulders and a collapsed chest and to release tension from the neck, shoulders, and upper back. Frequent sitting as part of a modern lifestyle causes most people to slouch and to hold tension in their necks and shoulders. To counteract these tendencies, be sure to do your weight training exercises for the back, shoulders, and chest, and include stretches to open up the chest and shoulders and release tension from the neck, shoulders, and upper back.
Figure 12-1 The seated chest and shoulder stretch releases muscular tightness in the chest and front of shoulders.
GET SET Sit comfortably in your chair, shoulders relaxed, arms at your sides. Clasp hands together behind your back. Pull in abdominals to support your lower back.
ACTION Squeeze shoulder blades together and gently lift hands to open up your chest and shoulders. (
WEDDING WORKOUT POINTERS Inhale as you expand your chest, exhale as you squeeze your shoulder blades together and deepen the stretch. Avoid arching your lower back or straining your shoulders.
Flexibility is not only about fitness — it's a state of mind. Just as you train your muscles to relax and loosen up through stretching, remain flexible with wedding planning. Maybe you'll need to choose different flowers if your first choice isn't in season. Or maybe you need to change your reception time because of availability. Unexpected things always pop up — be willing to adapt.
Figure 12-2 The seated triceps and back stretch releases muscular tightness in the back, shoulder and upper arm.
GET SET Sit comfortably in your chair. Lift your right elbow upward as you slide the palm of your right hand behind your neck. Place left hand on your right elbow.
ACTION Rotate internally at your waist and lift up and over with your elbow, lower your chin toward your chest, and press the back of your arm gently with your left hand. (
WEDDING WORKOUT POINTERS Inhale as you lengthen, exhale as you rotate and deepen the stretch. Keep abdominals pulled in to support lower back. Concentrate on lifting and lengthening, rather than collapsing into the torso.
Most people spend too much time stressing out at their desks or racing around when they're on the go. This all adds up to plenty of pent up muscle tension. The more attuned you are to detecting this tension, the faster you'll be able to take a deep breath and prevent it or stretch to relieve achiness.
Figure 12-3 The cat stretch releases muscular tension from your upper, middle, and lower back and in the neck and shoulders.
GET SET Kneel on all fours with hands under shoulders and knees under hips. Lengthen through neck and torso.
ACTION Round your spine by tucking in your tailbone. Spread shoulder blades wide and relax your neck by letting your head hang. (
WEDDING WORKOUT POINTERS Inhale as you lengthen and exhale as you round your spine. Flow through the motion without holding the straight or rounded positions, feeling flexibility in your spine. Hold the rounded position and gently turn your head side to side for an additional stretch in the neck and shoulders.
Planning to wear high heels to your wedding? Do plenty of calf stretches. Also bring a cute pair of flats for the reception. Wear your heels through the ceremony and pictures, and then change shoes for the reception. Wedding dresses are so long, no one will even notice the switch!
