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Upper Body Exercise Guide: Stretches & Strength

The Exercise Repository provides a structured program organized by muscle group, including stretching, mobility, and strengthening exercises. Stretching exercises are recommended 5-6 days a week, mobility exercises for 10-15 minutes daily, and strengthening exercises 3-4 days a week. Specific exercises are listed for upper body stretching, spinal mobility, rotator cuff stabilization, and core strengthening.

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6 views2 pages

Upper Body Exercise Guide: Stretches & Strength

The Exercise Repository provides a structured program organized by muscle group, including stretching, mobility, and strengthening exercises. Stretching exercises are recommended 5-6 days a week, mobility exercises for 10-15 minutes daily, and strengthening exercises 3-4 days a week. Specific exercises are listed for upper body stretching, spinal mobility, rotator cuff stabilization, and core strengthening.

Uploaded by

sampath
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Exercise Repository

## Exercise Repository (Organized by Muscle Group)

### Stretching Exercises (5-6 days/week, 3 reps x 30-sec hold)

#### Upper Body

- Trapezius Stretch

- Infraspinatus Stretch

- Biceps Brachii Stretch

- Deltoid Stretch

- Pectoralis Major Stretch

- Sternocleidomastoid Stretch

- Levator Scapulae Stretch

- Serratus Anterior Stretch

### Mobility Exercises (5-6 days/week, 10-15 min/day)

#### Spinal Mobility

- Thoracic Extensions (Foam Roller)

- Neck Mobilization

- Shoulder Circles

### Strengthening Exercises (3-4 days/week, 15-20 min/day)


#### Rotator Cuff & Scapular Stabilization

- 90/90 External Rotation (TheraBand)

- Horizontal Abduction on Swiss Ball (Dumbbell)

- Unilateral 90/90 External Rotation (TheraBand)

- Side-Plank with Shoulder External Rotation

#### Core & Functional Strengthening

- Closed Kinetic Chain Exercises (Pushups, Pullups, Planks)

- Activation of Front & Back Functional Line (FFL & BFL)

- Three-Point Plank Variations (Horizontal Abduction, Extension, Row, Diagonal Arm Raises)

- Prone I, T, W, & Y Exercises

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