Upper body stretches that you should do after a workout session

If you like working out, congratulations, you truly are one of a kind. For most of the public, exercise is akin to a punishment, and people cannot wait for their workout session to end. Therefore, it often happens that they forgo cool down. 

However, having a proper cool down routine is imperative. It allows the heart rate to normalize, slowly. But more importantly, cool down is helpful for the muscles. 

Cool down stretches greatly help with the flexibility. The stretches also aid in making the muscles less tight and thus less painful Furthermore, they also are effective for long-term mobility, as the Best Physiotherapist in Lahore will also tell you. 

Moreover, stretches also increase the range of motion. They then allow the muscles to move better through the exercise sessions as well.

Upper body stretches you should try

While you need to focus on stretches for your entire body, but if your workout routine is all about upper body strength, then the cool down stretches also need to focus more on these muscles. 

Some helpful stretched to incorporate include:

Cross body stretch

Cross body stretch targets the shoulders and upper arms. It is also part of not just cool down but warm up routine as well. 

For cross body stretch, be in an upright position. Then, move your left arm across your shoulder, using your right-hand push at the left shoulder. It helps in increasing mobility of the shoulder joint. Hold for around 20-30 seconds, and then release. Repeat on the other side. 

Chest stretch 

Chest stretch helps in opening your chest alongside giving your shoulders a good rotation for better movement. 

To do these stretches, stand up tall. Then, move your arms behind your back, and interlace your fingers. Push your chest outwards, whilst also pushing your arms farther away from your body. This tension allows for a great stretch. Hold for around 20 seconds. 

Overhead shoulder stretch 

Overhead shoulder stretch helps in not only increasing the mobility of your shoulders, but also targets your biceps and neck as well. 

To do these stretches, sit or stand up right. Then, raise your right arm, bend it at the elbow so that your hand touches the back of your neck. Then, use your left hand to tug at the right bicep so there is tension created. Hold for at least 30 seconds, and then repeat on the other side. 

Neck stretch 

Stretching the neck is not just effective for dealing with post-workout session, but generally as well, our screen usage puts a lot of stress on the neck muscles. Stretching them helps in releasing the cricks that otherwise cause a lot of pain as well. 

To do neck stretches, stand or sit upright. Place your left hand on your back and lift the right hand to your head. Use it then to push your head laterally, towards the shoulders. You should feel a good stretch through the left side. Hold for a few seconds and repeat on the other side. 

Spine twist

Spinal twist is great after a core-intensive workout session. It allows greater movement to the spine, and aids in relaxing the tight muscles of the back. After a high-intensity workout, spinal twists also feel great. 

To do the stretch, lay down on the floor. Take your right knee and move it across your left leg. Make sure that your shoulders and arms remain on the floor, and you are twisting just from the spine. Hold for a few seconds, and then repeat on the other side. 

To make it more challenging, you can also add neck twist. So, when you move your left knee to the right side, move your neck to look over the left side. 

Getting help 

It is important to note that while these stretches are extremely helpful, these do not prevent injury. So, in case you fear you have injured yourself, it is best that you consult a doctor at National Hospital & Medical Centre.