Dynamic stretches for the neck, shoulders, and upper back
Select a handful of the following exercises and perform them before your workout for 30 seconds to 1 minute each.
Neck roll
Good for: neck and upper back
- Stand or sit facing forward. Begin by tilting your neck to the right. You should feel the stretch through your neck to your trap muscle.
- After a second or two, slowly roll your head counterclockwise.
- Pause for a second or two when you reach your left shoulder.
- Complete the rotation by ending where you started.
- Repeat these steps, rolling clockwise.
- Repeat this sequence 2â3 times.
Shoulder roll
Good for: shoulders and upper back
- Stand with your arms down at your sides.
- Roll your shoulders backward in a circular motion, completing 5 rotations. Then complete 5 rotations forward.
- Repeat this sequence 2â3 times.
Arm circles
Good for: shoulders
- Stand with your arms out to your sides, parallel with the floor, with your palms facing down.
- Slowly circle your arms forward, making small circles at first and eventually larger ones. Do this 20 times.
- Reverse the movement and do another 20 circles.
Overhead arm reach
Good for: shoulders and upper back
- Sit in a chair, facing forward, with your feet on the floor.
- Extend your right arm above your head and reach to the left. Bend your torso until you feel the stretch in your right lat and shoulder.
- Return to the starting position. Repeat 5 times, then do the same thing with your left arm.
Knee to chest
Good for: lower back
- Lie faceup on the floor. Bend your left leg and bring it to your chest. Hold for 5 seconds, then release.
- Repeat with your right leg.
- Complete this sequence 3 times.