Upper Body Stretching

Flexibility Guidelines

1. Always stretch a warm muscle.  If pre-exercise stretching is necessary, warm up for at least 5 minutes.
2. Always stretch at the end of any exercise session (cardio, strength training, athletics, etc…)
3. Maintain all stretches for 20 seconds up to a full minute.  The stretch should be slow and controlled.  No bouncing.  Maintain even breathing.
4. While stretching, a muscle should feel mildly uncomfortable.  There should not be any sharp pain.
5. Stretch opposing muscle groups to maintain muscular balance.  For example, when you stretch your hamstrings, you should also stretch the quadriceps.

Benefits of Flexibility

• Properly stretched muscles are less likely to get injured.
• Increased physical performance.
• Improved posture.
• Decreased low back pain and generally muscle soreness.
• Reduced stress.

Chest/Bicep- Stand in a doorway and grasp both sides of the doorframe.  Slowly lean forward until a stretch is felt across the chest and in the front of your arms.
 

 

 

Front Shoulder- Stand straight and place your palm against a wall.  Slowly turn your body away from the wall until you can feel the stretch in the shoulder joint and chest.
 
 

 

Triceps- Bend one arm at the elbow and use your opposite arm to bring the bent elbow up and behind the head until you feel a stretch behind your arm.

 

 

 

Lat Stretch- Stand facing a pole.  Crisscross your hands holding the pole tightly at about hips level.  Let your body lean back leading with your hips so that you pull your arms straight.  As you do this, you should feel your lats (right under your armpits) stretch.

Neck Stretch- Stand straight.  Hold one arm behind your back.  With your free hand, gently grab the opposing side of your head.  Keeping yourself facing forward, pull your neck towards your shoulder until you fell a stretch.  Slowly relax, and switch sides.

  • Tip of the Month

    May 2012

    A Healthier BBQ

    Main Courses-

    ½ Rack Ribs- 550cals, 37g fat. Chicken w/Skin- 450 cals, 36g fat. Chicken w/o skin- 330 cals, 15g fat. Grilled Filet (6 oz.)- 400 cals, 20g fat. Plank Salmon- 260 cals, 15g fat. BBQ Chicken Breast- 180 cals, 3g fat. Chicken Kabob- 140 cals, 6g fat. Cheeseburger- 470 cals, 23g fat. Hamburger- 330 cals, 16g fat. Turkey Burger- 300 cals, 11g fat. Hot Dog- 260 cals, 15g fat.

    Sides-

    Mac n Cheese- 400 cals, 3g fat. Potato Salad- 200 cals, 13g fat. Cole Slaw- 160 cals, 11g fat. Chips (2 oz.)- 300 cals, 20g fat. Grilled Clams (10)- 140 cals, 2g fat. Corn on the Cob- 120 cals, 2g fat. Fruit Salad- 100 cals, 0g fat. Grilled shrimp (8)- 50 cals, 0g fat. Grilled Pineapples- 50 cals, 0g fat.

    Drink Choices-

    Frozen Margarita- 325 cals.  Gin and Tonic- 200 cals.  Margarita on rocks- 170 cals.  Beer- 105-175 cals.  Light Beer- 55-85 cals.  Soda (12 oz.)- 150 calories.

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  • Recipe of the Month

    May 2012

    Banana Raisin French Toast

    Nutrition Per serving:

    Calories: 318. Carbohydrates: 58g. Fat: 5g. Protein: 13g.

    INGREDIENTS:

    1 ripe banana, peeled

    2 teaspoons frozen orange-juice concentrate

    4 slices cinnamon-raisin bread

    2 large egg whites

    1/4 cup nonfat milk

    1/4 cup nonfat or low-fat plain yogurt

    1 1/2 tablespoon maple syrup, or honey

    1 teaspoon butter, divided

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