Follow these few steps for swift upper body movements and relief
In the time and age we are living in, most of the workday is spent sitting in front of the screen in one place for long hours. This not only makes the body stiff but dulls the mind as well. One sure-shot way of getting rid of some of the pain and stiffness from the body is to bring in some movement by getting up from your workstation every now and then. But when it comes to the upper body, we need to do more than just walk around. Here are some easy-to-do upper-body exercises that can be done any time with comfort.
Single and both arm movement
Stand straight with your feet hip-width apart. If you wish to hold some weight go for a moderate weight dumbbell.
Begin by holding the dumbbell in your right hand and the arm lying straight on the side.
Now take a step forward with your left foot, about two feet. Let your left hand rest on your left quad. From this position lean forward at the hips and push the butt back. Remember to bend the left knee, and do not round the shoulders.
Now, stretch your hand up towards your chest, keeping the elbows close to the body. When at the top squeeze the shoulder blade for two seconds. Remember, the elbow should go past the back bringing in the weight towards the chest.
When your hand is pulled upward, gaze at the ground which will keep the neck in a comfortable position
Be in this position for a few minutes or seconds and then bring the hand down. Repeat on the other side.
Chest Press
Lie down with your back on the floor, face-up, knees bent, and feet flat on the floor.
If you wish to use weights, hold onto a moderate-weight dumbbell in each hand. Keep the palms facing towards the legs and elbows on the floor bent at about 90 degrees.
Now, push the dumbbell in the hand towards the ceiling. Remember to straighten the elbow and palms facing the leg. Then slowly bring back the elbow down to the floor.
You can do the lifting one arm at a time or both the arms together.
Some other upper body exercises are two-arm dumbbell row, triceps dip, Dumbbell curls, Resistance band pull apart, and triceps kickback to name a few.
