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Life in Motion

Three Simple Exercises for Your Upper Body

Sports & Exercise

Strengthening your upper body has a number of health benefits, including helping to keep your back and upper body stable. Keeping these muscles strong and flexible can relieve back pain, restore range of motion and help reduce muscle soreness.

If you have any health concerns, consult your doctor before beginning a new exercise routine.

Wall Push-Ups

Great for beginners or people with back issues.

  • Start by standing a few feet in front of a bare wall, lift arms to shoulder level and place palms on wall slightly wider than shoulders.
  • Back feet away from wall so elbows are bent as you lean in.
  • Inhale, and exhale as you push off wall. Inhale as you return to start position.
  • Slowing the pace will increase the level of difficulty.
  • Aim for 20 push-ups.
  • Never arch lower back, or lock arms totally straight, keep flexible bend at elbows at all times.

Scapular Squeeze

This is a great exercise to improve posture.

  • Stand or sit up straight.
  • Retract scapula (shoulder blades) back as if you were pinching a penny between them.
    • Be sure to retract straight back without shrugging your shoulders upward.
  • Hold position for 2-3 seconds then relax.
  • Aim for 20 repetitions at a time.

Arm Circles

Great all around exercise for shoulder stability and strength.

  • Start by standing up with plenty of room around you.
  • Lift arms to shoulder level, straight out to the side.
  • Create small circles with both arms, alternate in clockwise and counterclockwise directions.
  • Aim for 20 circles in each direction.
  • To vary this exercise, you may create larger circles or vary speed.

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