Medical Disclaimer
This article is for informational purposes only and does not constitute medical advice. eBicep is not a medical provider and cannot diagnose, treat, or provide medical recommendations. Always consult a qualified healthcare professional for diagnosis and treatment of any injury or medical condition. eBicep and its authors assume no liability for any actions taken based on the information provided.
A comprehensive upper body stretching routine improves flexibility, supports recovery, and may help prevent injuries. Here's a complete guide to stretching your upper body effectively.
When to Stretch
After workouts: The best time for static stretching. Muscles are warm and pliable.
Before workouts: Use dynamic stretches (movement-based) rather than static holds.
On rest days: Light stretching can aid recovery and maintain flexibility.
Morning: Gentle stretches can help reduce overnight stiffness.
Shoulder Stretches
Cross-body shoulder stretch:
• Bring one arm across your chest
• Use the other hand to gently pull it closer
• Feel stretch in the back of the shoulder
• Hold 20-30 seconds each side
Overhead tricep/shoulder stretch:
• Raise one arm overhead, bend at elbow
• Use other hand to gently press elbow back
• Feel stretch in tricep and shoulder
• Hold 20-30 seconds each side
Thread the needle:
• Start on hands and knees
• Reach one arm under your body and across
• Lower shoulder toward floor
• Excellent for rotator cuff and mid-back
• Hold 20-30 seconds each side
Chest Stretches
Doorway chest stretch:
• Stand in a doorway, forearm against frame
• Elbow at shoulder height or slightly above
• Step forward and rotate body away
• Feel stretch across chest and front shoulder
• Hold 20-30 seconds each side
Corner stretch:
• Stand facing a corner
• Place forearms on each wall
• Lean into the corner
• Stretches both sides simultaneously
• Hold 30 seconds
Back Stretches
Cat-cow stretch:
• Start on hands and knees
• Arch back up (cat), then let it sag down (cow)
• Move slowly between positions
• 10-15 repetitions
Child's pose:
• From kneeling, sit back on heels
• Reach arms forward on the floor
• Let forehead rest on floor
• Stretches back, shoulders, and lats
• Hold 30-60 seconds
Lat stretch:
• Hold onto a sturdy object at waist height
• Step back and hinge at hips
• Let your back and lats stretch
• Hold 20-30 seconds
Arm Stretches
Bicep stretch (wall):
• Place palm on wall behind you at shoulder height
• Rotate body away from the wall
• Feel stretch in bicep and front shoulder
• Hold 20-30 seconds each side
Forearm stretch (flexors):
• Extend arm in front, palm up
• Use other hand to gently pull fingers down
• Feel stretch in inner forearm
• Hold 20 seconds each side
Forearm stretch (extensors):
• Extend arm in front, palm down
• Use other hand to gently pull fingers toward you
• Feel stretch in outer forearm
• Hold 20 seconds each side
Complete Upper Body Stretch Routine
Post-workout routine (5-7 minutes):
1. Overhead tricep stretch: 20 sec each arm
2. Cross-body shoulder stretch: 20 sec each arm
3. Doorway chest stretch: 20 sec each side
4. Bicep wall stretch: 20 sec each arm
5. Child's pose: 30 sec
6. Cat-cow: 10 reps
Stretching Guidelines
Duration: Hold static stretches 20-30 seconds minimum
Intensity: Mild discomfort is fine; sharp pain is not
Breathing: Deep, slow breaths help muscles relax
Consistency: Regular stretching beats occasional long sessions
Don't bounce: Hold stretches steady, don't pulse
The Bottom Line
A few minutes of upper body stretching after training supports flexibility and recovery. Focus on major muscle groups—chest, shoulders, back, and arms—using static holds after your workout when muscles are warm.