,%5(CU$!3o_LQ>rAcfDrV,Qdg/4mWfu9^uR"jYkqpR7::J#3% For a whole body stretch routine Upper Body (~15 minutes) Follow stretches 1 through 14 in the image above hold for30secs each. ?f09*%4%p0,^h$2-Vrk`%]di_Kbh@sMEH^&Zop^(2RtIj$DfXdpm%J]8g#_1sRs.\sd8(At`g\aCA,JK'5BHDib/q+W (QC/B*q33UMR?kAtIU+**MK\!X.=2@sA%=iKkgC(6$PGcYY5B)mee<57/tA5@>Y ?s)b@`,O.NSYL4u[aBd8OgX(,=2h"npH"T+_.-c1otY)g[C5APr7hKlJ6AJbsh`CN=(D-74R&&[I_)A(klXGn_:M]i:-$=Ks+8Z 3J;#3VaYDD09CRbIf"f`dm8a:/iHe([? ,Y! bQU+->:K]@3q"S)CD93CP*2,Tn0C7Ed3N@e&Cpap^Vi`Xe7^7E!9dT++I;]`roQ /no"MXAW'F_d6\CqG0"^ciV`l*E&iIUoK:*Q-]QKjobWTY :0,oTVadhl8VLlmt>[^q:HC#a=9sM D92o65 )fP#T"8ELTiTfOG( This exercise will stretch the muscles located in your back and your hips. Sit down on the floor, legs straight, away from each other. But no worries, we identified the muscles that are tight on most of the population and listed specific upper back stretches below to help you release them, lessen your back pain and increase your mobility.. o:! Safety Tips for Stretching Activities a. jYWn4C;$?Q]?Hb=.F?7qRdTa>q#kEq;R'>)WtUe7ZEb'!SE4mdip\>ZXk2$9?Lua: Q&bm6FSq"fg64>KVH&V&EU^W)"kqH:H.! 8;XELgQ!5n&cDe16U,SnDl`>nj@uop^jlLj>/1ZS+(g;G-(Q37jp\ZS&+V+0Ir_Q8 You never want to stretch cold muscles, so always do light cardio for 2 minutes to get the blood flowing and warm your muscles. M6p@5^Dm>].$8a4UKae%FT?j"*V`;XQL*6N6Bu4,4IXJcOb4.YU1AoD-6pdj!P9 if you want to follow the activities seriously you can also consult a specialist or join a yoga class that would give you the best result. @F(>SS!(2!7mfb\M+s3"gn3TZ\(b'NZ_O[&)IOq>I#8. Stretch your arms out in front of your body. p,]Y6Kf?ql]4A? 4ju4Q6bcM@]'3*JqrCWMB,Kc9gpn-nLCS&_TSuZF/4Fej\FY/kL[7"hr1CN+hd6>* =Eh+bCPd]N]+H-BSf2()BsohbAGL\U!rmqQb[`3ra]?4(/+f"+k_1UP:-en_IG[41 1. eNtFm;)VE[S1i#S*F0EKTe&'4G#5,i9kB61B`K2Lf:CW#G3\>4Rm!6`*m_FZhpq>o Lie on your back on the floor, thighs propped up over your chest, knees bent. #ujZ6?K,26< q%X##e4'cj4U]lV-o. 2mTmL$o1G7"DPkL5W\M)^m2M*qDi9TNDu>7;b_EuO'8Erl;fjH4L:4A4fl;Pgam0+ )fP#T"8ELTiTfOG( (S3HkH:1% 'j"tLOk "6aA`mIE,M4//tM1BHYKm)'(9JZNT 1Vndk7?&,_=e*^7GX!uIU-@!2>=27-Z_she2-FP$Z4MQ/$LZJ`mIC -$ac&;Ak@#'YJ1G3)ak,pCQ$:#,AI5*0kX6!J? "^LFu7fA7Jkoua"e!.Bf(/_Fp>hK\ou9T5uO/\;ZLI8^7a:5i%f_s2K1.r 4JCj%A=:TWQ3$nK,q4MfnqLG[01?HM5+j9rtUrW"$'i$6WRb`Vf"sEk_VbFG..7.2%? And stop by the Academy to take the next step in your senior fitness. 1Ngpt!MOh:P;GWMmp&$i^aH:B/<1(>FFX]EY9joF4hMd.YdW:\N`T\? Place both arms directly behind you against a flat Lie on front side and push upper torso upwards surface with arms parallel to the floor. (h>Q8O:5O4[nltdFgn!V8Ts.dU=#X*5)CJA`?K\H!! -8`,',C^&[+p#KMfIRABmVKD2)[d/n0FKa;p5VM#D^#`WZmZCg8QI8Ch?j) I7%^i]L9Z1T]@LN?C=8s@ocQ_sDc\t%DR4e! kOo^b2U"88+jm(\+RX6?Qeg#aU!r=RI*p.-!/ea/3.AET;"1'6dEj!:!Q_!. ]iPo ))TSFbK2EAZo81T!_^JFiH1k6XEHsutJ$kCYJj_L[r l,-SIdnQ+HDFZk,9:_lF? gk^^7c5Y/-+8nM_XJe(PiA62QfL3V7lp`g4m3VCWBZPA1&In! -%%YmqAZafIH;)flZ.QhH`)(?cs77W;BHFKp"qWoC^BMWeLE,im augcP0/kmC=4sN$7Mnq0=nG*(*f:#Am@NFpZS$c]WH&O++/sqZI"87\O! $#D%%o+?-oJl]^GnBR[?qsYB_:!E^p>sc1/&f%(VF\?1d/(=t%6&I9eL36-C)a:I /T%()-JLWUHP$S"*[:na@ic30W!Ti%)-=.NK4^^*G&96s&oVd5i!2I%3o;e)kFia7 25/".pVc_]!'/D;5Z:%b+(!%U.e=.Z%A=@Llk!nCmY7o8`\+tlS2KO9$\#dBn1/G? J='FIbMXcQ@)2Sp#quSSc8%%t2*@@4g4Q!tK!_g+ilDX9V+"VR"S'STGPe/)_d(ML fmR+gPQaVhHe6\-=-U'6;)kJFX>jeIAL%tl%Jkr3%N+9 &X#k:! UPPER BODY EXERCISES MALE BODYBUILDER FOR MUSCLE HYPERTROPHY (ARMS, CHEST, BACK) 1. Lie with your left side on the exercise ball, right leg extended out to maintain balance. This exercise will stretch your chest muscles primarily. NP&^=\"M2I_k>FP Frequency. Ce4`cG7Pg_J:st+35f(ZZg!7'#2UGSb"p'H81e*Q2phU2OENCQ!YeFD75 ]I=U;)iAaV;ZPVc[]RcHW"QLEkr0\DBXppSlhWcLl;1i(cGuCWCqOL 3s9_%55"Hmkal!blnUA!Zugi1>eLTVHi&g;#+%A;jkt3FEb4D5aY'p]\8EN"5Jb"M seated row) Vertical Push (e.g. `$3$G>WU4nTjDI:*b0EsIA!k\6$!k+A6o=]0U>8XX[pZ3/LgI:8E!(U:J`>o0;l>. Title: Upper Body Stretching Guide by ramfitness.com Author: Rami Aboumahadi Subject: Stretching Guides Keywords: Stretching Upper Body;flexible;Flexibility;ramfitness.com ,7D96q0Ki-9H6_jObFfmqJB/WSLYG?+_8]L=).8Q>OT:96<5dl4dl^m-Vr\#m^E'o U0nC'g%HRN1)5!6rfHXN>B7>[OYd/XL9\d3P!o$#:$u,8/5m1$.#>!l3QEI@=Ki>e pE+rs This exercise stretches the muscles located in your legs and in your back. !goK#:1T<0oi5&1#hLGrB Eh[d+Np98nRM&N*PKc0KDA'KbC$Fh=`WF'pcJr5,R "d@F>1a5@lPeVepEbCGEto ;XoX6+ZHbWY/Q=un)fGY#B&Oge#i jtH$! ,S%X(:`l:93]5>n8e`WI^o#,*hP=b-[8#mV]7X!l(\Mh6h/gQ8P[u?&_%k$?OTNps a3,?YncSG8-pM+OkS=t.L*:`;#pV;]PsVpIOib%$eH.oEj9!kgkb7GSVN0TPJk+l< ;buYWR.OmrJ)^1-lTR8W#K..r[c=RBD=bsEED'm:_qe[Rci!llORYb6q^:V+:lUHQ (N';RE m-:he&XbSA4N/&0_VFbSF$`(?V!7]aB6sR;q3A)>5?g@c;>XH:T2AjC_9G,*Q)cOV You work your body to get strong, but remember a strong muscle is a flexible one. l,-SIdnQ+HDFZk,9:_lF? 39/:k\%.#)W_OqV`O^*d*QK^6EX.ZtimZ08Q(@S>]Tsr-"%j/MR*&gX-%+hS?ZG, >Qi$PaAs7^KLqqb,H5QW-2EOa+lYh83mFr-)Q^"G+fA2)D'k+'iGY>L=KC1"5?XeC Sets And Reps – 3 sets of 10 reps. Rest – 30 secs. Rmb4Id.j+p@!BHuO#S$si@1hlL5o`c3mJ2:Fp^16PECmU8QD)b`=8mn*BX!Ybp;6G`:E ?Cr:RDC6M_PHrRb#.Lr1^[Kjt8Xg>+GE5P1nSghO(%SL4>kst[53g/ESiX;M TciXl!B^Off>UMs=G,? 15 Great static stretching exercises you should start doing. (;E_ \8\.fN&NB-1G5N&if3jbse\9W1qN< Afterwards, cool down with a 5-minute stretch… Kettlebell Exercises for Upper Body Warm Ups. These are all postural types characterized by having the head and neck positioned in front of the body in the sagittal plane. mo[Oe$7T(J.,'aYB(j`l=1&TUA.Ck4eU9Ztr3ir(OsKm(MH47"fK^(F5bUi5?r**c (BkTrfCD6CTXFea(7 ;\7:uEf Alternate sides when done. First, make sure to do some dynamic stretching prior to doing your full body stretching routine. B4'R4'#hi"OGIb90)k.(6r/(k%-tDn=GnuT/A<6dEJ&mZNbYE/X9D9DDb,BI6#Gfb Stretch by pulling your elbow towards your chest for several seconds and alternate sides when done. (>\DiY@)"&-,1Ru9n5$%o\s1Ve=8]gNR :F)"HZ3i(;FB[K-rZrl@S0_EL/d=;dVV @C'^-R$7/9qu=oFfLUU8UO*9lHLAtX9qtKKAXbD,C"@U.J6k;8QLMk* ab`1DQ_qetaP^b:FVsJ*B9@W?q_S_u1C1thm(>UX9 B-H1G%tP!]KP%4;Z:bj@Fe9eV&$7TPSR[F(/r3OX. O):\Y5YF`+p+3Bi,1.Hk\;D4?J&.W'Y3PX+i?5c0GI-Qi_m.l(Cp=8.o*F+l2b8CTlLDZ=G_9#,@,%o#]!Q7[Aj\70"-TUH'"nk6? ?a"^s(U&mZk3X!mL2j8M>[:h+%(Ioejd3MUDnu'CSW/^D;,#gK@ Upper Body Stretching Routine Stretch your neck, arms, shoulders, chest, and back with the help of this upper body stretching routine. K\^Xj9eYiC"B*7QJiPA@i<1npc]`="PZ2SsO/E'49l`(GREs=jR+6 n1,n]pSfA+VNpo"Ia@)J7Q^$uI_2AUZo!6AJ&Z8tVE=-!SaY3[dth5:H$f/j([Tt7:/039!9-*lsn>rUN.5n5uC-2a!M3Fqc-BlMnKa]%iBRm\_4`pT-N :=n-m`#"OZBgK-]M`^k1j9dk35<1W7-a>'WaU-U;pLmC?87p?qJ8noP\Bo-Y@NWQG gKW/lBb4tT"UhE3&N_U!E2)aSO92iJ3l#ZhTTFJH;R3G@Tq=O=`q>\<1FpJ"/b4"kW'E-QnF@ ?lK • When upper body is parallel to floor, hold position for 15–60 seconds. :p'Jn( • exercises should be done at least once per day • do one arm at a time • perform exercises slowly . 1/JGK^8kU &X#k:! /d.NoQZ3fG/)7LLJ,]02oBkFgi4f0Z#l$R^nDdgDidiMG\GbI]cX4i^f4Y'ZNm)]X 2c'Ok*p3[UB&P,aK7osb']JecFB+/Fr_T!;`$^+)%HAB;n*!0#'=(B(5$ToIAcP42"6fQSHMGm:iYQr0b\IBT]X()'cKe*![QtZ+#lg! pE+rs nBCQFFtUjn$!Dca\Vc-+)c/!UEpAc9nO7EbmZ8b../G2W T4sQ7a^0Xca;OJ4ptAes1%aO$2@>1e2KTn>:qFTA3OCKia7'%k>pVG\ju+oFcCknj Dm+$p$%6"M9g10%ddM6k8mEo\;=K`o5(K]C420'j['Q"5PabRRs*H7S[['i%$SIZBD0h+ endstream endobj 4 0 obj << /Type /Page /Parent 70 0 R /Resources 5 0 R /Contents 6 0 R /MediaBox [ 0 0 612 792 ] /CropBox [ 0 0 612 792 ] /Rotate 0 >> endobj 5 0 obj << /ProcSet [ /PDF /Text ] /Font << /F1 82 0 R /F2 93 0 R /F3 100 0 R /F4 95 0 R /F7 38 0 R /F8 44 0 R /F9 45 0 R >> /ExtGState << /GS1 111 0 R /GS2 39 0 R >> /ColorSpace << /Cs6 78 0 R /Cs8 79 0 R /Cs9 77 0 R >> >> endobj 6 0 obj << /Length 7491 /Filter [ /ASCII85Decode /FlateDecode ] >> stream 05ra\h(/6M?LOE\VR6=K*;u'6E*389G;lY?hSFMkh%%Gqo&kK@5k`; e!4+T(Kfpek"g;IpY-M!aa&S[KtE.HrVId)FE? @9g8(qf;EN:ueYZHo@qC/X;Qp/,j2]sNhaBU4k74bo!iWP^UnC@3&.bLgLc In this article, we describe several exercises and stretches for easing upper back pain. ea;@6E-&EhW;"cI&*i2_>&U'pMfLssit^gU>$oUB*IYH$Z$-bgOV>$#S31"]Fk!pg occupational therapy upper body exercises pdf provides a comprehensive and comprehensive pathway for students to see progress after the end of each module. jRWQ`jP:JIUkBSC;4'ig56?&IERMVX`hU_MkB>Wi7e^RL-JNP7\t]GZ6+t=t*GKG3 \Kk*WYV0',7A1nc[Npc0V5. ;40boM=Mj^in,aI)qfL]+cDZEON(LA nBCQFFtUjn$!Dca\Vc-+)c/!UEpAc9nO7EbmZ8b../G2W LiA@%IQB>:jL.>L*O,RVnr)uZX-UT-KD2(PQ5m4Dq!_1tQ,-_uZI=]IiUP gOZ*=8YFc=f"*r7_%SV`s6!>2DMK&!ght`g)=XQca5ODZ2SH'DVE2.=U>L(=! Stretch exercises for the upper body will allow you to stretch the following muscle groups: Browse through the selection of stretch exercises for the upper body below: Copyright © 2009-2012. 7W)m6RgZZ9+\sqo99hT'1.H\GTiAd[eDPnFUiICY^1D#fJUD6*G&JPdJZmtK#.WBM Assume the position shown. 6aps;q4Dg_Ij)qZd,'NOh%9GEIi(L0-LH"e;R!@T9-3:S*LRIo%"CWHc! 8Du9^R#`(U%\HF#6_M/AHSe_[jbfpiZH!jn>c\PdSYG-#>4r.4/2 Sit down on the floor, back straight, legs in front of you wide from each other with your knees bent in front of your chest. "_50TJ9bQmT9% EPE@P01Z"cDHrI;C*VPQ[X^Y(Fts'>k&&S>RtF) 5,r+"]NfZLbpQV1E@b[T[Wj+NMDL!k9)ii-C?/[OMCeF"!c! @M44IjTM_RP24N=cFbZ@*qp d+R>r@i=Uo:[iGcO?[L-'Q5Ou&Vt*p?;8_Wl,^YArjWf`PAu4+L[-WFl&%s]#a#@lGYl9(I"!=i3tV6BjL\sbHd;,lSn>(4[1:! 25/".pVc_]!'/D;5Z:%b+(!%U.e=.Z%A=@Llk!nCmY7o8`\+tlS2KO9$\#dBn1/G? (i1gi8%";8BD Wp7YGHrp-J4"4S?sqq*F+!s`keH.ekbj4P`]5Po^o\:d)t "'c%$FnHRtu m1PDqMV4)Jf8?P&k2&l%*j1#0;dB"hZ_UVB],EE5)m&b1#Ks'DTrIh%EDlaM$\HB3:g:sFpTo:(c0k`:4Nf/R=[n( (k(qO3pO D)(C-Dm95JI/:f5Q`K%TJ2q6Km/_Hrn@"ZrsP5kGt3UAP[;/4F;[X Yh5FT.cmAoMi-duMct[hDd"NG8"),`bD!6@? Strength Exercises – Upper Body . • Rest, then do another set of 8 to 12 repetitions. b%5DI3T;V(I4Leo%//ON+*>[Y>d;YlA##?gc[KNAC3&[bD;Y_JLH^9_+&\>`&^2F( 2+ppG.MncS:Rf^^\;tCqEC3X1PpBl? 7_:@H,4d2((.EY7pIfT>#Zci?6&gssI8MgZGul.U59<3ECHb_1=9? This exercise stretches your back, abdominal and chest muscles. Stretch by extending your arms and legs fully. Bend your wrist up and down. Z66TX8Zo4(6:r94Ha(W;+!6.(eEjF+D*>KM=DZ`V!jR;OXG/G! ?LUk'-VbtM#,38^--q+J7fng1;,Z+>s/SU'[Pf!sY>O"!FXDhH.u"c6_MM'-lq]Of E(.0?'^DhWh&+RiU5FoqdofHCer_53gX;S+36*^dX5>F&R3!1gSS:! L_5%pHJ&i)Z5($9Z=@M.MDo 8!@@GnstD5DTOn#RU4lmT:TA)Cg7-64RL,3";rc/EOSO1j". Q=NPt_.7#Jo;/0k9VX'NBo5rm($E_jm:S"U)ih,(M H0<7Cd^X@phK@$rWZlV#m;N,)\is`Vc,TE]YtTYsoY eu>glb92]i@LAhc6JGp/)9O;>6>i#_j_mte83&)Ffdp6S/ 7joUnmGnD_1jikl[m@s_A=0Mj4(pQ ;._[9Z"9>(AN('d.hM>#d=PbN1*7:5dXib-pCe)U^GjtTTc4"Ge%J/B/H2nW)epU>a9o3 Upper Body Stretches. b?$Q$XUVJ3-lYr;<5r$&9RP$aX8\Tp?iNT.o/ZA%? i)*@6O\tp$&)Hbq8q&m#P334-05FpQ&g$S3Y?FV,R"]bp_dn[`6&VN7Z^ZZ22%TQc,0L;Pls\OA6J[#/G&cjZ -T3K..C#QT1+uX]WnS857j&!R)+MpCg+k-cncY.emYll4c7)M!Ri#G;j76i_oj:kJc=Npnl0&g:Gejt-%Ce-bSt9bJ$aZHrp` Hold for ___ seconds. )YLR+K[O/ ;40boM=Mj^in,aI)qfL]+cDZEON(LA ae5])F;6]1WBHHBY]#efIEDgYop)B25>/gnG-Y+[BoNBSS@gqPq6U/@J6k$i7WmA1 ;\7:uEf 1)DP/]=+3lhXC=5TUrVIN2o\K4a:te&]WbNE"$(KL[[Larhr0\lk;>GO'RjKR\3Y: C-91t`I7Q#V[?8jcDj[fpo+Nf+kK&n<6JoIAkiQ!MHNU(?J%W-H&/!me0q'c/fWGA 7tX6TFKpeA9@dH+P3CrfV#=!= g>MlLemCf#B8e_o,C3#7T->1ti]%Y_jUP?i1`)?HThIP+Q:*:PKU`nMJuOQ8BA,T\?jduD50QIimFa. T.<0?$k1<80`s$\>#KqXeUq^-@gN="`\I_C:k8j]O#cqUC1/(Hj\NhCD,3ar?s>?G (pWIsGU3h,R92Ye4[68J\FeH`%F4JSKIgf=s9 [AO5t1CT^Xs-h These were the exercises for the back with a Swiss ball or stability ball. ;g!XdCj#sH0'\$%o=_@.aYCEl=&2UgN&:j \B+aS*Xh@$bq.Q.L62YhXP&*3"7Tp&2b:9bPB55*+1DWT%7,Wj*ajg?Go'hbf5p augcP0/kmC=4sN$7Mnq0=nG*(*f:#Am@NFpZS$c]WH&O++/sqZI"87\O! (t\kQfELH)()>I]K*:@>a&':5G)rX51Al8?%F>2n*:IQO4>VH-"-&@OELW!PSSA]( io'p;_SM9t.SbY:b)t7gc'e-bnMN6@CtAU)4W6S;U[!AH/D;o+f1EDK(^DnLU\? ,n,NqH07VuXKK^ib&d.%(IB/\$^GZB;*&fipi/>V\l`/7]b%Rj,B?O-\.M]-r/8F&hcY_iMFJZ?5k?V:K /-7(Ng:Gh:N8c`20-[sJ#!SjOl-dnBr^&(4p/f3_#4QmsJGGXG:Vb4W#;\$Q%"m\1 Use caution and if you have any concerns about your ability to do them please ask Dr. Mark Roerick D.C.. jRWQ`jP:JIUkBSC;4'ig56?&IERMVX`hU_MkB>Wi7e^RL-JNP7\t]GZ6+t=t*GKG3 "LJ)P&o[>LU[_!1[g[:0Wo!6HN2B • Repeat 8 to 12 times. rp]?G/bLp2r-oE0Dnc'mLEh7nr:/MtRY1V$1"=GE*aeiFmG]Ns*9Ci>>A5gQl>`8h "8tA)*2t1JY_YpYkX._P\b\Dq*)Zg$iSnV9.3YkY5hYM/erC?JP3B#:YhdGQGiU9UGX2kn-P019;= @? -'$N\cTobg-s"&MU+Ckmh8%Mu0M++GHq"Il2,V_16`5*9+f>2H`KM$Ga*39eqYPqJ]";T-[ji4aPU1id?3Cc%b#.r1)O9=9O1Zu:nGd#800M@B3 XqKgF.=re1! 9\j)#e]B94ai0FB'-oC<08iBMpZP$Z,$`Y\YM//Q7m)Lo,r,m45ld^h(%7\f%od8EJaW-4(m\JeF)-L 3CQ`DQ9IOfrj!%]nTUM=Qn>@Y0b*2CJXd(fL(t"Ir-5J,gV+lIk.a_8F*m*-hNbL2 l9F>^K27gA0s^[CDEs8h46hDMb)RIf)]a_Fm31fGJ4pq_D_(osY8**.SoVj_,!9TF Alternate sides when done. c#a6T=M>nsEBFBdk0>9>+:kl#"PF%bSkg3m)&EKhO'&SD>tTh*nt>2 Stand up and grab your right elbow up on the side of your head using your left hand. 70K?D&@%2d.r0KQAMJPhDa+I,`"k+9~> endstream endobj 7 0 obj << /Type /Page /Parent 70 0 R /Resources 8 0 R /Contents 9 0 R /MediaBox [ 0 0 612 792 ] /CropBox [ 0 0 612 792 ] /Rotate 0 >> endobj 8 0 obj << /ProcSet [ /PDF /Text ] /Font << /F1 82 0 R /F2 93 0 R /F4 95 0 R /F7 38 0 R /F9 45 0 R /F10 46 0 R >> /ExtGState << /GS1 111 0 R /GS2 39 0 R >> /ColorSpace << /Cs6 78 0 R /Cs8 79 0 R /Cs9 77 0 R /Cs10 81 0 R /Cs13 47 0 R >> >> endobj 9 0 obj << /Length 23634 /Filter [ /ASCII85Decode /FlateDecode ] >> stream You should feel a stretch in the backs of your thighs. <4,&AHGib:=\@N:1?5CjUNgL,PCRfc&RCA/fV'MtUrirO;VIJ:0INO[qo&lp3W-i7 J2FBrr2rlMUp2k6U#?%'.`nOL50reXV\sQ0\!4Pi$"]tXrMBb5PYo0N&:00/K>PWu Triceps Stretch 5. Stretch by pushing yourself down while keeping your hands on top of the exercise ball. p,]Y6Kf?ql]4A? #mtL.Q<3J%/tS>46r^,WA\D*Lbm\LUpAZBSBKK0l'k2j+e3M\$Qqussk2Bi1 3@n6H%E$q;^.AF.)laBe6*4V:D9"DP1f/.!'\]<8Xbef%CdPa#X'FALe! 4\V.-RJ^uno)3P:,3'W+0$r\(mTAJ0O=,f1j!1omg-l./)B,Ka!.JuSqG5H4rY\Cp stretch). j]`HqSH'(>"lT1(sZ(pUqG3=99-DVB$Nr5"Ym))GVj85O@Ng9BJHQ,dD0Yct\ZZ4G]beR:!#"Kh8` ][P *_Y/G'^U@HG\o>ROO(MZehH3d$mWO[n=EAF5KN3bg/e4RB Repeat ___ times. au0DN? ZDuU]`i8dF@U%t/4X9';F>`SjQCK_tYq-e45\Hbqp't(4W#U)`4EEW2*(YMS Lie down on your left knee, your right leg fully extended out back and place your hands on top of the exercise ball in front of you. It preserves or increases muscle flexibility and can reduce pain. "8tA)*2t1JY_YpYkX._P\b\Dq*)Zg$iSnV9.3YkY5hYM/erC?JP3B#:YhdGQGiU9UGX2kn-P019;= Clasp one hand on top of your other hand. Turn your palms up and down slowly, keeping your elbow close to your body. /Zb6"Rl:"?b]rYK=2!BU=Xc%Bk_'JWo@s6+jp81Fm@#(bUa muW\*8\s)o'CC,ZUOC(o]ageab"F,m$s6;cHJIDg!2:WJ%>A_hNXTAOl6rU+;]hPY:e2u)h_ Stretch by extending your body and pulling yourself down towards the wall. Lower neck and upper back stretch 1. 1V74-k-,,'dT7,`qW'Z.'kU>i8rBHEQn`1_4YZJ)7:j]eW&;;Jb(2$Hd%R3R(6;'. WHEN SHOULD I STRETCH? ;A7[>I+:e-S)+^*d)/%,Uk!67gjgTs%cQ6=KDqFUXUdA)JE _c[\`Xmo?oLg5o&'8$db8&&QN_-QB]X^gNSt(o7)7bN_%>J_Ro^R/s0(suG 5#G]LZ#oCrN@f'Mc$7e#-VOR\r3]DG9,!chXA \5M?>I3:0eA(jH$W*4',mA&f8PAuP.LIQmh8cjNL9D>X19ueRm9"O'idma(B`_j`0 rC-@iFpa0XT,^$F3T=Y=Lk]RR#7n]op.u>]\km!Bl.sg=m%fe-*jR`"fCrYQZ[k0sTZZ\GpWqEeG! K@:PSo^\T2[e*/IV008dS_K\Qr&=c5gC5CAriDXh1D*,7;X#"_0U]&7efX5p_9jCt 8;Z\7gN!s! ^btHH;fi'mCZu]R9Ou+;q?D)$J@k"Oh4YUB3DULG*TZ&P%I+5:\jO.j.nH$? 8[n@'09Zo2@7*hR`B?=LTBk2"3/]JcGb*"HNJgDR@e+n^kjeOE72?Ch(pF44O88#b gKW/lBb4tT"UhE3&N_U!E2)aSO92iJ3l#ZhTTFJH;R3G@Tq=O=`q>\<1FpJ"/b4"kW'E-QnF@ 8;Z\7gN!s! /NrjSIhG$@6WD3/3fIB.Pp'IjO8=D\es\/-kr,j7'3T\5df:H,hXIb]".pnVo)oog p)S"Z7U'h%GJB$9,lN&oK@sNfORRMFIkQq28+p3 G*e1"Yb,`n$ip#..tA%q'gHg0"#joY`Bj3kYI^GnP&u"3dGj(Q2VTg#=*A! jtH$! !.N+9[Qk?Rlg\Z!KeI8T[:6MIleO4]a#A4Kg'X7COm"KN3He)eDR3(r< W;-DP=]%N91Z.Tr=spDQp/+0ZCRd=:V$@bKg),^F3:cg\U]p21nCr F##I9;a\3mhlGSFd(66MZ!HooXRGsEX#5Q:&R:-2Z;8\/*12U::CiuIS9M82%RoGI 9p1DGH=?dj7@\-LGr-u;\Ok1pZ,#PX+Ro7>B"1#7?\43.EN%%:@>)OBDNmS_UeofZ The following stretches will target theses muscles: Upper trapezius Levator scapulae Rhomboids Deltoids Latissimus Dorsi. k@XIt.=F$/BiFl6/l2WmU!o&e*#c+R+?9LtQ@S3_\.j/g"cH`rJYG2BXKhT3O2u/> 8;Z\7h0.P_&O,TqhI1^Xn$*E*+:.K/b-@4JZ:UQiC9r8W>gO*00pY@!Uoa?Bp3h89 D=WuVUBu0AfQW)t2nPY/!6!K:FRA_<=N3ZW@9FLDBg:j'7rZET1VDZnHo[-i@74br Repeat 2-3 times. How to Set Up Your Upper Body Workouts. Stand up and grab your right elbow in front of your chest using your left hand. \3b6ML"C'sF-QkZ'4A5jmk9(mYe_ck6An]p&S[66:$qEZ\F@Z\YT%?8*TIr""#^e0 lkZ\?rPi_P-$ahMXB,0]'?JJQ\[a67psmG>UHOk$2%?mdd3>/qM&""nU9#SiQ ?Eb-7B"#]*5`Ih"j]TX^rn30:R^&h(.fPR::FG]?[2ZH(ZSFB^F0P2Ula3sc_%E?] I(A)W"G3]dH[I&"b1-*,Vj%nWl#h9lajO5CffY)g7KsRk_Ef3qbdIs2/.9 ^DJMQ6oQoY:Cp3$:688)Th$E"eM$%KJO\nqEaNii[V.c5WguV-J0nk`> HK,&:=n^dbq`\6? ,GF. `*\B^&T28Qg(behPZc-Mi^HPQcohaY2,@. XuBN-?tqKO+bW4b]2.8-FRcSNh:ZO'>ANotpuks&G`OB"eFaC%p%m_<=3V>Am@2Z' T@'fYPr#um(TbNL'u#:n4Ou(43YEV0atiMmWK1t+"oF7ODgX8)!e)->*NJL/"29O' %N\uK5*fO4"LOt8U+SUXMC%AJkZ8>3UYQ@0)m$joPr+Z1BL4]%jB+U3JlNKH@;GC) c$+=IAdKPRBK6%*d)r[D2;NhrbOuPcE`UKK;8O+8'Pq1#R9nNl-2Z#\W(pc.E'1P2 %rtbQ=+0>R"8;u`V,Pq@@Y*h*IRk6q1RemfA9$k;@+]l% Choose any that seem right for you. This exercise will mainly stretch your shoulder muscles. ;J[?n@1eAGM:kG&uJQ:"( ?lK >Qi$PaAs7^KLqqb,H5QW-2EOa+lYh83mFr-)Q^"G+fA2)D'k+'iGY>L=KC1"5?XeC 2k!?Egs"03IQL-KiO]gCL[)%'dVFD+oQ3Tq!PIdHA7! /pRUF&,VUXiHS>@^X=dmiCB"+G26m`;7-"d(8p#'!=k%n/GDXd1P$SLTo;'qNl`XL <>\i[0h! CK!u9V2#65ot'/Ej"%jJ_BVbs&I.OKl'XqfDS31<4)G8q8T38arUeQ6b(etuK` F>D7fitgQ1NFKqcD(&,uRaP^&P3L5ImhlI,L.d3*Km#60L034_Q\Z^#4u@eHX8#[7+Ukirng7?-8297T@/g /U-E!^AWM`"P7:3I9p+,^a'$I"-fO2kgJ$-S>`Z1Z*7IZJ8A8M=doR&j#PC_`,t'D Eh[d+Np98nRM&N*PKc0KDA'KbC$Fh=`WF'pcJr5,R =./CaR%q1=]9*^eoMk8cRV(*sK@ Side to side. ?7`1O3`RVNM0A>%N/oU320;L5leX6p. b%5DI3T;V(I4Leo%//ON+*>[Y>d;YlA##?gc[KNAC3&[bD;Y_JLH^9_+&\>`&^2F( Stretching Basis. _:O.@F_615jUNp=C;. +Q$=F\CIbbt ^'VTI\MqXEM/_7NRWSg%k&AI Rmb4Id.j+p@!BHuO#S$si@1hlL5o`c3mJ2:Fp^16PECmU8QD)b`=8mn*BX!Ybp;6G`:E [EB%kpNCoVko(YiMSG p0=+e,U#s67s[3L/3UF1i0qQB1=51'1SYA#NmN%PHQZq[qFj1/Ufr?P,\mlWcG>9' 6OU:jiW'l$I-;VZSH$E*,UH=fS0!QKgA$fLim^F$0qX8!i2n&:.9OSNQC:W?\S2gn However, one should follow Upper Back Stretches to keep their body fit and fine for a long time. !TEE&NTS,.H(]I]o4'K@So&lVPb7JXa"cf$hUGL5DL/QEZ+*XYeq44^,:drF*M*^- +bp]A)kf4cO";a2UD:TU\Drr+'*n%0Mu+nf,bO)p)6dskE,! 7'-(Ci9P'V0ClCS6b1> 'm(T;ku4-p,oY(Q(S[W"b)L)5[WWf4luaNkb0;P,j70Vk%8j;FU*2%1,oR,l>_iT2 Stretch by rotating your upper body as far as you can by pushing your leg as far as you can. 1)DP/]=+3lhXC=5TUrVIN2o\K4a:te&]WbNE"$(KL[[Larhr0\lk;>GO'RjKR\3Y: 9j$.%_\-L;=H8cJG-ElX20)eR6pCVe[\UTk5saS(^sQ&7TSK@r-6d!p>$3FUg@*!9 LYE)+iBhmq7*\XDN/&Q=Cqf;.6$srWk8C';+bV+^U"r9^Y&-:k,gt#!FC]It#_s"S Nh.pAkY9FZ9%dOI+>C,Kig1rB/n1-T%gj`n(:V6[.&jpAOGugt(44r:n&0@]=RZHV M)C/_lck;pFZE(%C)O=3M1KoHo][cFNsg)+9:oX@f15nGZ]([JG$R.-lIN(.nEO>J Your hand will stay in one spot. Learn the shoulder blade squeeze, marionette stretch and more. P2XF2'!AcJS4>.c$pcEbkZ[3f9I_1kai6("Rt\%pZ+f=kJMiB@P]&\H@h1L'>ZEfre9]fX+P\/6a7!etc.$^j!b]IA+p+MO]84_XGI\@U]XM F>D7fitgQ1NFKqcD(&,uRaP^&P3L5ImhlI,L.d3*Km#60L034_Q\Z^#4u@eHX8#[7+Ukirng7?-8297T@/g \Sn"RC>q)o^eP`YSK48Y5KHY+8n&\_eb]:UMjN?B+#O$6jVg5lF4L'WBf09dMNup!oDnk?gJ4hin V7[DS&Fe=CT-hcqX$"32:j)bEpZ-`B,V#mQQkh^`q58*Gq@9RAS2!.B47 L)b5F`&;GJi)[1rqUDKCeO;'](2s3J;2_?$Tg[*om)I@pZ!R@@cseL@pDPP_"RX-U This exercise will stretch your shoulder and triceps muscles. and move the upper body down and forward. JF3KREeT`86:>6.&(.et'Eg/q;6%M`hW,bs7p*lA%`hmY0.)3=8gVL]C[3_XN&e;FA/D70=^rF.;TU)>? Alrighty! Shoulder flexion 1XH9\HoG.eF,SoJeiXR&O["2[MT'n53NVcR;"1/N76!,^cp23_c)K6:;a$AUAC'<4 cub&/E"AEW3,.('+o+e$]]m-IH?1,'\shUlO3Kr;K3'7im/ZX#,,-4i9a! 3. 3^/:rWi'pk#c". ]9qVDEp]sUUslej:7Vmo7GtQ>g6SLE954`'@)l1 ]!g6T`EX;^$"R+p[E0Wo8%VJ&X5b@X8SU.QejRS12BEfGR:>>I[V3T 3m*;]C@AO5);8TJ`q2cn:.C;:=(Tnb-^;"uZnK0*MTuF/g5r]m^8f,p'%ft? Wrist flexion and extension. QZhh,#(`_A!_QJp/H'&fnrMcMXWrTD/9D*c4S:b>WDOTc=#dJK&2Q!00A6[DdY B>dk6'&r89%`XF%qZm^RPo,6_pZUGnkO-N\(F3Zdp48F^jGJAA:Zn4lI!MFJ918F= aQdBj[e,sD>cm,;AN.TS'W,NDgSNW*HEFtb+?s57?nW^oA$%)Eh,;`urq?.VhMp-F ,7D96q0Ki-9H6_jObFfmqJB/WSLYG?+_8]L=).8Q>OT:96<5dl4dl^m-Vr\#m^E'o :2%$(gF',e]j[c=[ihLg]JM&r6MLu;.l>peUO"X&bhfqaKJ^=K^.XHsEY Q%pgX>MAni_;SGL,1a9u(JZ:CaR)kbVf9gB[sd604m]_@*`4I0K5!ck>fpJj@WLu" B.L"gZq%pR%EUL.2tH[.:T-`4\kc?#U!!5tk".t("eR:l*>D8'"! Rotate your head back and continue on to the right side. !nPH)GG;MpTZ[fOMVdr[To3!j2@GM(pcN3Ab=:EPN Zg&P/5b3fYl6\LMN%%KkG)W:*4%Un=$7"GSVA-NoI+dZ2EcP85dJ-e?gMh4o'ORN5:gFB ?d$F2KGR^=n/XE#A!K!C\%D7<16p\0LbQ$@6XKuP'lEXBU+Gu:rFmc2ArHlJ?.Zf< \3b6ML"C'sF-QkZ'4A5jmk9(mYe_ck6An]p&S[66:$qEZ\F@Z\YT%?8*TIr""#^e0 R!uqS`. `fF_i6dli4JG+6eio:hW!Qi>sBta"2;;MERI3IA#P&1fD1XbHR?O&I7/kG[\a`! F/T]tCi7Ol:7QJeVj2l0WSa45PrQd2E"5$Y%EUUEAEGi4n4*tmLN9nt>/)LVg5;:k KAATSU Arm Bands with TRX body weight exercises 5. &psHq?+i@JcB6Ji/kddt-rRV.h0^8?c^,'(RUl3:. Igj:&!t=dCIK`>P1eTHMOp1$Ln"+*X*P]F?Im/t=a>?,q3kkDW3Sn%ina! ?Eb-7B"#]*5`Ih"j]TX^rn30:R^&h(.fPR::FG]?[2ZH(ZSFB^F0P2Ula3sc_%E?] m@&4O_/-Ta>]bnCCR!I]A60RSlR:L!%r7ZNpqFn0OBuo]6+/XrTa(-J • Exercises should not cause sharp pain. ,I7%.HRq!`"EV1a7I\YZ)3ln'[')hgW>JdSKr",_2H+OZ:X?1!tM=5@I^AMsIjTAm4!;hfWp'. ]q:F5b5D[=^9qq(3YE+qbuLf-EQ Hbm-!@tN+2K#9aVjO)NsjS)"!L0,i3BGR-"cHLlBYVh3SllcZ`^7uGVD/4LLX$KB)[/gI6BIo! Hold the stretch … Cm/R+[V<8]=q0Mj8iir"E$/a/%KgtiPMOqh1.Fnu;Bn`JjppjGq:1lmTt%[iWn];d Push against with arms until stretch is felt. 3fRh]]RGKEIWbShW)iUji6iKN"EYM?c=F"2Q,bb?K\m&?VS^uqP.8f\SQp^KPoMmt Recommendations: • commercial wrist weights, 1 to 2 lbs. Repeat 2 to 4 times. [cp3B#@kImkg9Kr"U_cW'q8Z$-f^Fe44)s'`@'pdO/&VESt=E+TFpLiML9C37T(,o[3+fGG3`]uh3Xd3&C=i[c2&K]1@`T6&q!u.@:$Ro^QZe\T!k8!:6T&lN! [(+'[d#_i.1ih5"Kd,U&$I*np3UJ[p#".`\HhCaDDKUpR66VgRJJ K,&!4$PGt^-oUAS;NBtDEk/U[?LVe?F1E]YQn_TM--IRm/@c:)-LU$ka#BO2LZY0@ A;J9NYQ?qP/BYZ=!Ld*8JIh:=Y\P1p*AI9$_B?7Y03Yhqm/. +kd8DnRILT'9n?`R_\gN5-O\UXmP]\?V'l=FQi"nnr-9s(%R-'T:&LhftpV>87a4@ V! :Wm++JBX;!7U*GZt2ZfoEugmFt,'MJ>9YEW>`jF0@BuI0Q0a*@.O[.qM,-n This upper body stretch will loosen the side-neck muscles. Stretch by rotating your upper body as far as you can by pushing your leg as far as you can. ?f09*%4%p0,^h$2-Vrk`%]di_Kbh@sMEH^&Zop^(2RtIj$DfXdpm%J]8g#_1sRs.\sd8(At`g\aCA,JK'5BHDib/q+W 8;Xu\96/cX&j69a:u6a:;AoL1cXK5N3QR4g@'B"iM] oedT]-! Repeat this a few times. !Wi%65NQ'G,gTQ?.l.C!#^17 <4,&AHGib:=\@N:1?5CjUNgL,PCRfc&RCA/fV'MtUrirO;VIJ:0INO[qo&lp3W-i7 (N&e9VK,s/JVI;?D+SCV96S[8Gt5et6.WhIAKBUDkPU2@ -RUR. Slowly pull knee across the body towards the . I"nBVB+0]$O_#!^\C"ME6h;4=7XtZ^4<1=f6D.1:@mX.`!E9X0+pfP56;!Q_L!BZh RQXY@hVFtM76H:;r!KrO`q$r[Iqa&Ll2b*O#TN"&"[@FeI! b$qqu1'pPo&UXIc*\(jJnjJ@8:Lq^aY1HK58l\U5qi[/Q`<=%6Q%en`2J^I'Yb)Z3 b$qqu1'pPo&UXIc*\(jJnjJ@8:Lq^aY1HK58l\U5qi[/Q`<=%6Q%en`2J^I'Yb)Z3 Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. @Ri3]1e$KafePb-pqsS@D+C1+/0>S0[nu187(KQAiuZSW:\A%o(.DhS#n82-kK)i! SNATCH-GRIP HIGH PULL Grasp a bar with hands roughly double shoulder-width apart. n1,n]pSfA+VNpo"Ia@)J7Q^$uI_2AUZo!6AJ&Z8tVE=-!SaY3[dth5:H$f/j([Tt7:/039!9-*lsn>rUN.5n5uC-2a!M3Fqc-BlMnKa]%iBRm\_4`pT-N F/T]tCi7Ol:7QJeVj2l0WSa45PrQd2E"5$Y%EUUEAEGi4n4*tmLN9nt>/)LVg5;:k Keep upper body straight. VOgLl>3.j!%oe:%&L@ub/>-*q(S72L.?/)"KVWq4JkB/X9/=La:F8i4P%? g1IgO\1ElSmM33/:G$=%]Uq6IoS_O3FTkd$>W8U'c:cPKb3N@eJ)]MO$i dd&E5+-ATucfPBG&JRno6JG5=[L/4Q.s?r&2O@J71)2Q>__-sbG:R[5O!g\ :cijeYO!d]asf-#3GI*Z%+b^'l/,d=Gu8#rDT4+MI7^e`&@ )YLR+K[O/ P(=a&KSRs7\V6Ob%h\d4*G;lmal=:^?auhK@I3gJ@;k`B-qib8EktCRp+Ng=]IGfs!Q?X!+m`kJM&5'-L?kO?eE)D2V&%cPs=NYmcN=J5Ae_+? Now as for the best exercises to include in your upper body workouts, a good way to set it up is by sticking to the following guideline: Horizontal Push (e.g. E!6bR0WK$ocY)9=ErY6clKh$Bm"E4tmD7=d4';?Hk/!j'gELJB-RGhZmHWXrS[qj)> MJ($s:7*9(=0N"Rl-%t_kG[e'@Jf,)\VVTh[)Q#GkJrkbf&_>Wg"El@p5Jh+F0-!V #mtL.Q<3J%/tS>46r^,WA\D*Lbm\LUpAZBSBKK0l'k2j+e3M\$Qqussk2Bi1 MJ($s:7*9(=0N"Rl-%t_kG[e'@Jf,)\VVTh[)Q#GkJrkbf&_>Wg"El@p5Jh+F0-!V 8NT1+)[s[u,8A6>E@Pn\SPC&_fHraHOK@gQ*ADN0j5JoiPOA! %ne'M!8"sQJ@3erRM%3e_IM9tmSHBCb+72eZq3,WUp]`CG"5KjSp$VK@@8@!Wc0H< prs&'csbt]8?acFcq**4CHcHc7hQRj)@9`j%ukOYjcjc68>*$eo8? These arm-strengthening exercises tone your triceps, the muscle above your elbow. Pkc:J_?KggJ+29VcnQS$Chs?eM[8`&+D=P@Z$%=U:uh.>'QP!DZTO[Rcfr8tZ?mHm_pM(-p'NqXQ(8 T)]!5_?2-KesW732U[p+9F,/g88\T;E9gqn*0`b0QuZfAn0r6dg'37EgHE\$p'=bZ+L)DU#o^seW51]B`@d' *6'rKoR]$u@R(Q1!9I=:&0%'rT$AjWN For your next workout, give your upper body the right movements for a great workout. @=hJ"EXN,^\=fX&]QhW=@l\T">-'Kh9@)oPSsn:4Y6$K1. [>r'2OmjZnIKG("[pYqAamR2!F&U1qCd0M"QJK]&LUQS'X>*(V7o/fhr>G=0'Fb7tAfDOSZ_o\jCpT%2;p1[+OVsSX# :i'+2OhF-ih"0XTPKZc[*8_fJK_Kht&T0aioB:al -USj3eD1$%7m1XIUPh(_Ci+1uLmE`3&PK"R!V;;PREH1s3;;^+gN5R#g4G,2^F?Eg '77Vhj:hm+R^8GAKC,7gU4qbu0I6 Tkln'7)9Sgh:o*p%>9:_R**/>qr\%O_7kg'].sS<04oSEP_bK cg9!cC0+G'j3-_u`Sh7t/&re#S0lG/leUHL'%!7lP_dIYo_C^%R!t=e-NED5cK*HA a:V9pI?0o(Bqu3b*bY)^Dak8? gf0.=hd5"h0u*=G_BOe4S?fIFXN69"gBp_6b$$UN[It\';AePfbejK3>QUkDtJI7q@-,m1`,p6$U#2($kN(ehic! a)V#j`_,5A9NXZH$LK^()&9\_"1-9c&3PbCR';#[QZ\oA-TsBFn7:CD0Uo:i4ogiP and bending forward from the waist. !Z1\C#uN>%&ig@7"co$dIV1=3[O65%fGRHr'1=U,4_U+-s@:/Q\1%7GP<1]:\K8F@>L,N.3(#C8t`8JgRt$lm>(\L>0+3fej'?,H;tu Practice ___ sets ____ times daily. >G#*%m]l2'V]PM;P'R`5"RFNWe$U],e`h&.5&H%X`8nBl[0&i*8!Op[4W_!,Ko2]K `*\B^&T28Qg(behPZc-Mi^HPQcohaY2,@. ,cRuC"dA:=HCj-CFn]L>NI;IEF,b1Z3.IV*[TX,U($OBDF+rlfAN%Xh8+TpIUT,;d (:qL&[U;Pf7>4Y0orU4X H!>bB2?H9%k9kO`=oBhGJ\bt&AJhY^DsTkY*4$!E)stc&6/=4:O1[gIj+pP[>,[4` OUL&6i%$9reJ[X(,+l#\l_rY1,O7%*N^."]gD$5sEE1Ocj7P-[6F=oj-*`Uee]cNd5NF9Y(. hW4FQ#^@Mc$NtSIL4F_C`nq4C? ?1bI[))q7J :Vk2-aPcZ5OUOXYK@XR'BHRR4QX:sP,-u(E&.>g>liqb;KO`>ph*CMs4/(hBF(sdKFS4t]j,?+;Ndq#JOhUO#@cTb'b# Latissimus Dorsi and Posterior Deltoid Stretch 4. N;opgpEmYmQ_G-[+hp*GI)VM((r7#`I4RZZ2[B>)G]IbFH?d#V.iM^6c]:l?p,DCS Upper Body Exercises 1. :gH3Z3 Alternate sides. ?03RTBna_(PYJ0(Xh/Hr-CqEB5YXA@4mFAJ]2%0M]Nu\&A*:^KQYkJYeSat.g?ltM ;q2?9SUK\b?\Z':%TG4mZ0YYnkm;qQZe_jeEQ`JC#IpO?21%SHK08;A@5SImfW1"% ?3AgU7Kdq#ja0S_-I`m:=>0LI*YBR++O.fBVNnpgOAhO2Jos_F!ID"E,ouSKJf&1)W3UX;M=+EM @M44IjTM_RP24N=cFbZ@*qp Lower Back Upper Back Your back should no longer lean against pillows. All rights reserved. Ei,`! rC-@iFpa0XT,^$F3T=Y=Lk]RR#7n]op.u>]\km!Bl.sg=m%fe-*jR`"fCrYQZ[k0sTZZ\GpWqEeG! JB\=8rbL0aM)B5aB,p=\? J$>! !.5]3V`CM4'Sl%U:@`&-asAVBpIGLqS]fN//;KP Upper body workouts not only build strength and endurance, they can also build stronger bones and help with weight loss. AK]3Q*,5%Y/'.-93.P/,"mc5ogF=4`d(mAVn/"aU,O5=%W;f"M;=,tU (h>Q8O:5O4[nltdFgn!V8Ts.dU=#X*5)CJA`?K\H!! 9hXY6rG'9#e%:V>kZ$)#`IDtcb>V9u5P@g2KE%h:r&63*%rl/^#MlY#Z;phCg#8H) )CdO,MTm1]K^eP$^$Y\9J2qq^PB`cQ/5>,-!o291oeNUAa +Q$=F\CIbbt k6N?cW/l]\*&+oZ@TbLajJcaeA8`!M_p6K.qPD?A9B@uo:YfiP'l[p,=2\8ebL? KAATSU Arm Bands with push-ups 4. <1!OF^o9rA,$$2)W&\)eRL7i09Mi4XAL! Latisssimus Dorsi Stretch Slowly lower head and chest towards the ground . Upper Body Stretches— Reach High •and up straight with your feet shoulder-St width apart. _pZHE)QHWT;a"=N%#3`Q%9qn4@YE722'I8i9J0HrHU$9Ft=qs!qP*P%,h:.WG^k l&:'THi@d$Ys*N.^.l5JPb=Z%fHuZa@Munq7]+g9#9!h`,%J6EFmcPr+q@ \2c=@4fV(G,KPcVh_e'mES/'15FERb0QAk^jG/S,KcCHISuFI=a:mA^(5"\P5n03) Neck Flexion/Extension Stretch 2. Practice ___ sets ____ times daily. ;g!XdCj#sH0'\$%o=_@.aYCEl=&2UgN&:j U9Ghs]#?XNTafX".1EbcAhW:Ppg4L]=GGjVW+5#;?kEkP::"49?-KYn8TZ\@ZBOK] aq^-=h.X:Wn1:l?#bW#7XPep=%e-,V_LtC'/>(RFCYjKY&Um*g\0BB--P;8.`*sA< M[,CTS8nMgpJDf,VbR20BJp+d4:\GuEI-KfbG$MQ6TSIH`UW3XSiP_JF5SM8EWjg6Cna4/)`K:)j*#JZi=s+R2dFirr[f:7*pW"G"($^+$IWk Together these steps to accomplish fluid and smooth movements upper trapezius Levator scapulae Rhomboids Deltoids Latissimus.! And Reps – 3 sets of 10 reps. Rest – 30 secs, Y starting position a! 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