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Your upper body consists of your neck, upper back, shoulders, arms,
and hands. The following suggestions are exercises you can do to help
loosen your muscles and relieve the pain from joint stiffness.
Neck
Do these exercises slowly, take extra care if your neck is stiff; do
not do any head circles or sudden movements that would jerk the neck or
force it into any position. If your neck is especially stiff try
applying a heat compress before and after your exercises.
Keep your chin level and your neck elongated, slowly turn your head
to the right as far as you can without hurting yourself, hold this
position for 10 to 20 seconds then slowly turn your head to the left as
far as you can without hurting yourself and hold this position for 10
to 20 seconds. Repeat 2 to 3 times for each side.
Keeping your chin level and your shoulders down, angle your head
down towards your right shoulder as far as it will go until you start
to feel a slight pull in your neck; hold this position for 5 to 10
seconds, take a breath and bring your head back to the starting
position, then angle your head down towards your left shoulder as far
as it will go until you start to feel a pull; hold this position for 5
to 10 seconds, take a breath and bring you head back to the starting
position. This stretch can be done a few times throughout the day.
Upper Back and Shoulder
Remember to keep your chin level and your neck stretched out, keep your
shoulders in the relaxed down position unless stated otherwise. If you
begin to feel strained during any of these exercises stop and rest,
completing all sets or all exercises is not required; it is best to
judge how much you can do by how your body feels.
Bring your shoulders up to your ears then lower them down as far as possible without forcing them. Repeat 5 to 10 times.
Lower your shoulders then move them towards the front of your body
then move them to the back of your body, as if someone were pushing and
pulling on your shoulders. Repeat 5 to 10 times.
In a relaxed state, circle your shoulders up, back, down, and forwards. Repeat 5 to 10 times.
Start with your arms dropped at your sides, keep your shoulders
down, bring them up slowly in front of you, like you are reaching for
something, continue to lift your arms until they are above you head.
Then slowly lower your arms to shoulder height on the side of your
body, then rotate them towards your back and finish lowering them to
your sides. Repeat 5 to 10 times.
Start with your shoulders down and palms facing inward towards each
other; slowly raise your arms behind you without bending your elbows,
move your shoulder blades inward towards each other then relax your
shoulder blades. Repeat 5 to 10 times.
With your shoulders down and your arms raised, as in the previous
exercise, move your arms up as far as possible without forcing them,
hold this position for 5 to 10 seconds then relax. Repeat 5 to 10 times.
Start with your arms down by your sides; bend your elbow so that
your arm is bent at a 90 degree angle with your forearm out in front of
you and your palms are face up. Pull your elbows in close to your
sides, slowly move your forearms out away from your body, without
moving your elbows from sides, hold this position for 5 seconds then
return to the starting position. Repeat 5 to 10 times.
For this exercise you will need a small rolled up towel, a hand
towel works best. Hold the towel in your right hand and lower it behind
your back, grab the other end with your left hand, your right arm
should now be slightly bent over your right shoulder, and your left arm
should be at the same level as the small of your back. Pull the towel
down with your left hand letting your right arm bend back behind you,
until you start to feel a pull in your right arm; hold this position
for 5 seconds. Now pull the towel up with you right hand so your left
arm rises up behind your back until you start to feel a pull in your
left harm; hold this position for 5 seconds. Repeat 5 to 10 times.
Use the same method as above except switch so that the left arm is
over the left shoulder and the right arm is at the same level as the
small of your back. Repeat 5 to 10 times.
Put your arms straight out in front of you so they are parallel with
the ground and put your palms together; reach out and pull your
abdominal muscles in towards your spine tilting your pelvis and gently
curving your upper back, hold this position for 5 seconds. Repeat 2 to
3 times. It is recommended that you breathe out while pulling in your
abdominal muscles and breathe out when you release the position and sit
up straight again.
This exercise is specifically for your upper back. If you can, lie
face down on the floor, placing your hands underneath your forehead and
your elbows bent to the sides. Take a breath and slightly lift your
shoulders and chest off the floor, hold this position for 5 seconds
then breathe out and slowly lower yourself back to the floor. Repeat 5
to 10 times.
Arms, Hands, and Wrists
With your arms relaxed on the arms of the chair or on your legs and
your palms face up, make a fist with each of your hands then stretch
out your fingers as you open your hand. Repeat 5 to 10 times.
Using the same starting position as above, make backwards and
forwards circles with your thumbs. Repeat 5 to 10 times in each
direction.
Start in the position mentioned above, bend your wrists up towards
you then set back down, then flip your hands palm down and bend your
wrists up towards you then set back down. Repeat 5 to 10 times each.
Start in the above mentioned position, keep your elbows in a
stationary position, turn your forearms so your palms are down then
turn them so your palms are up. Repeat 5 times.
Spread your fingers out on your hand, extend your thumb away from
your palm as far as you can, then bring your thumb back in towards the
palm of your hand to touch the tip of each finger. Repeat 2 to 5 times
with each hand.
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