Finding Fitness: Recovery exercises for your arms, shoulders, chest and neck

Hey, everyone! Welcome back to another installment of “Finding Fitness.” This week, we will take another look at recovery, which can mean so many things.

I want to share with you a few upper body stretches that I love to incorporate in my everyday life. Make sure to grab some water and stay hydrated before, during and after all routines. 

For any kind of recovery work, I like to find a nice, quiet place. If that’s not available, why not try some calming music in your headphones? The stretches can be done most anywhere, so take advantage of them not only at home, but at work as well. For every stretch, make sure you are gentle and never try to force a stretch.

To begin, I like to start with my hands and forearms. Taking my left hand palm side up, I place my right hand, fingers facing down, over the fingers of the left. Then I press until I feel some tension, trying to pull my wrist so it is perpendicular with the floor. Then I hold this for about 20 seconds and alternate between sides for at least three rounds.

Following the lower arms, I like to move to the shoulders. A great way to stretch the rotator cuff is by grabbing a chair or table with palms down and your back to the chair/table. Grip the edge of the item and slowly lower yourself. You should feel a stretch in the front of your shoulder as you drop. Drop as low as comfortable and hold for 30 seconds. Try doing this movement for three sets, aiming to lower yourself a bit more with each movement.

Next, we will try a great chest stretch. Stand up tall, interlacing your fingers together with palms facing one another behind your back. Next push your chest up as your try to pull your hands closer to the ground. You should feel your shoulder blades come closer together and your chest stretch and elongate. Hold this stretch for about 30 seconds and aim for three sets.

Finally, end with the neck and head. Start by gently caressing the left side of your head overhanded with the right. Your elbow should be pointing out. Taking a deep breath, gently pull your head in a movement that is like pulling the right ear to the right shoulder. Exhale when you are at your limit and try to gently pull a bit more. Next, alternate to the other side. Aim for three sets held at 30 seconds each per side. 

I was invited to compete in a nationwide powerlifting meet at 2 p.m. Sunday (Aug. 29). It will be taking place on twitch.tv/twitchrivals. This is a very popular event with millions of viewers, and I am so excited to represent Kenosha. Please feel free to stop by and cheer me on. I appreciate any support. 

There we go. That wraps up this week’s “Finding Fitness.” I hope you leave this exercise feeling relaxed and refreshed.  Next week, I will be putting together another workout routine. If you are looking for extra workout motivation, please feel free to follow my Instagram (@evouzumaki) and don’t be afraid to message me. I am always willing to help.

Have a great week everyone and never give up!