Upper Body Mobilization
Dynamic Warm Up
A dynamic warm up is different from a static warm up because rather than stretching your muscles in a stationary manner, you perform light movements and exercise to physically warm up the muscles and have more blood flow to the muscles you are about to work. A proper warm up before strenuous exercise plays a pivotal roll in preventing injuries.
Try these exercises for upper body mobilization. These are great for a warm up before an upper body gym day or just to keep your body mobile and moving freely.
Forward & backward arm circles
Perform forward & back arm circles at least 10 times in each direction to prepare the shoulder joint for exercise.
Hold your hands behind your head, to open up the shoulders. Bring your elbows forward to click them together then open them up again, pinching the shoulder blades back to open the shoulders as much as possible.
Cross over punches
Standing with feet shoulder width apart, engage your core to keep your torso facing forward. Punch across the body in each direction at least 10 times.
Reach & step
Step out to one side and with the same arm, reach up to the sky to lengthen through the side of the body. Repeat at least 10 times for each side of the body.
Cats & cows
Start on the ground on your hands and knees in a table top position. Ensure that your knees and hands are shoulder width apart. Arch your back upward like a cat as you exhale and push your bell downward as you inhale. Complete at least 10 times.
T-spine rotation openers
Start on the ground on your hands and knees in a table top position. Ensure that your knees and hands are shoulder width apart. Lift one arm up and reach it to the sky as you open your chest and then lace the same arm under your chest and through to your other side. Repeat on the other side at least 10 times on each side.
It is always important to make sure these exercises are right for you by checking with your health care provider.
PhysioMax Wellness is a Physiotherapy clinic located in Burlington, Ontario. PhysioMax Wellness offers; physiotherapy, chiropractic care, massage therapy and more. We use manual therapies as well as various modalities to improve the rate of healing from injuries. Our goal is to work with you and for you to create personalized plans to recover from injuries and help your reach your health goals for conditions you may have.
Julia de Reijke RKin, CSEP-CPT, BASc Kinesiology (Hons), DipFTHP