this is fitness blenders upper bar searching routine this routine consists of stretches that were going to hold for 30 seconds each let’s go ahead and get started with the first one the three-point next stretch go ahead and get ready and begin by stretching that left hand down towards the floor and lean your head off to the right shoulder now you want to keep that face looking straight for the entire time we’re going to hold this position for 30 seconds you should feel a nice stretch from up by your ear all the way down almost out to the tip of your shoulder even she can keep holding this in a few seconds we’re actually going to lean your head and face it down so you’re pointing your head down towards your shoulder hold that for 10 seconds and then we’re lean and turn up towards the ceiling with a head we’re almost there and look down and hold this for 10 seconds keep leaning that head to the right should feel that stretch roll more into the back of that neck a little bit longer now we’re going to look up towards the ceiling keep that head off that right side should feel us more in the front of your neck now almost done and let it relax we’re going to go ahead and switch sides so this time you reach down with your right hand and lean your head off to the left side same thing just look straight forward for 30 seconds should feel that stretch from your ear down to the tip of that shoulder just keep reaching down with that right hand remember we’re going to turn facing down towards that left shoulder here in just a second and go ahead and turn down towards that left shoulder look down towards that left shoulder at the same time is leaning that head towards the left should feel it more in the back of that neck hold it for just a little bit longer then we will look up towards the ceiling and we’re still leaning off to that left shoulder should feel it more in the front of the neck this time almost done and let it relax all right moving on to overhead tricep and shoulder stretch go ahead and get ready and begin bring that left arm up over your shoulder reaching back with your left hand towards your left shoulder and then grab that elbow with your right hand pulling it across your shoulders and back a little bit you’re going to feel this to the outside of that shoulder and inside that shoulder socket you’re also going to feel it from the elbow down into your shoulder through that through that tricep just going to hold it for just a little bit longer we’re going to switch sides here in just a second and go ahead and let it relax we’re going to do the same thing on the other arm so that right arms gonna come up over your shoulder this time reaching back towards that right shoulder and you grab that elbow with your left hand and you’re going to pull across to the left side and back behind you just a little bit get nice and comfortable you should feel it through that tricep from that elbow to that shoulder and also from your shoulder down through your side as well a little bit just keep holding that position and we’re almost and let it relax alright moving on to the forearm and finger stretch go ahead and get ready and begin left hands come out first you’re going to go ahead and grab the fingers of that left hand with your right and pull those fingers back towards the back of your forearm just keep stretching it should feel it through the palm of your hand and that forearm and continually move that hand around and move that thumb to try to intensify that stretch or try to find that stretch through that forearm and hand just keep holding it a little bit longer we’re gonna switch sides here in just a second and go ahead and let it relax right hands come up this time stretch those fingers back with that left hand same thing move that thumb around just a little bit move that hand around a little bit so you can get a little bit different stretch a little bit more intense stretch you we’re almost done just a few more seconds relax all right go find a wall somewhere we’re going to do the chest stretch and lat stretch next go ahead and get ready those hands go up just a little above shoulder height just a tiny bit outside shoulder width and you’re going to press that head and chest down towards the base of the wall so you’re actually trying to get your arms to stretch behind the line of your torso the line of your chest as much as you possibly can you want to feel this through your chest obviously also through the underside of that armpit also in that shoulder socket itself and down the sides of your ribcage we’re almost done and let it relax all right next the standing chest stretch against the wall go ahead and get ready begin by placing your left hand on the wall fingers facing back behind you arm completely extended straight and you take nice little steps with your feet and open your chest up it’s far away from that hand as you possibly can so you actually want to try to stretch that arm back behind you now you’re going to feel it in your bicep and in your chest if you’re feeling it more in your bicep then you might need to roll your shoulder a little bit so just kind of twist your your arm and it’s shoulder socket to try to get it to focus more on just your chest we’re going to switch sides here in just a second and go ahead and let it relax we’re a switch over so that right hand is on that wall this time fingers facing back behind you take those steps with the feet turn those hips out away from you try to open that chest up as far as you can really stretching that arm back behind you remember you want to feel this in your chest primarily so if you’re feeling it too much in your bicep roll that shoulder and its sockets a little bit so that elbow is either facing up or down and try to get that bicep to release a little bit you want it just primarily in that chest you feel it through the palm of your hand and your fingers as well and go ahead and let it relax all right moving on to the next one this is the arm crossover rhomboid stretch go ahead and get ready and begin that left hand is going to come up across that chest with your right hand grab just behind that elbow and pull across in front of your chest you actually want to try to pull that shoulder as far across your body as you can try to keep that right shoulder up into that arm as close as you can don’t let it open up otherwise you can release that stretch just a little bit just keep pulling on that arm try to keep those lungs open we’re almost done we’re going to switch sides here in just a second and let it relax go ahead and bring that right arm up across your chest grab with that left hand right behind that elbow pull across as far as you can keeping that left shoulder pushed forward this time you want to feel this through the outside of that shoulder and across your shoulder blade in your back this is a particularly hard stretch to get so if you’re not feeling a whole lot don’t be surprised we’re almost done just a little bit longer and go ahead and let that stretch relax next one is a torso rotation when we doing this for a minute 30 seconds in each direction go ahead and get ready and begin by rounding those shoulders over forward as far as you can without letting that pelvis tip forward you want to keep those hips straight up and down the entire time then you’re going to lean off to the left side stretch out back behind you off to the right pausing in the center again then coming back around the opposite direction just try to keep those lungs open breathing normally try to focus on getting as much range of motion as you can but being very diligent to make sure that those hips that pelvis stays perfectly straight up and down in line with those legs you’re only stretching around that midsection around that torso just keep that motion going nice and slow under control just got a little bit longer you they’re almost done bring it back around so your last one pause at the bottom and let it relax all right this is your last stretch right here this is the lateral bend with reach go ahead and get ready and begin we’re going to lean to the left side first so that right arms can come up over top of your head again try to keep those hips pretty much straight up and down you’re going to lean off to the left side as far as you possibly can if you need to kind of kick your hips out to the right to get a little bit more of a stretch even down into the side of your hip main place you want to feel it is from the crest of that hip all the way up through that rib cage and even into the outside of that arm just a little bit we’re gonna switch you here in just a second and let that relax that left hand is come over your head this time leaning off to the right side remember really try to stretch it out lean as far as you possibly can get a nice stretch from the crest of that hip all the way up for that rib cage to the outside of that arm the more you kick your hips off to the side in this case to the left you’re going to feel it more to the outside of that hip and possibly even down to the outside of that left leg the outside of that thigh and we’re almost done and let it relax there you go you just finished Fitness blender’s upper body stretching routine Video source: https://www.youtube.com/watch?v=NppUNB5ZZR0
