### Upper Body Recovery Flow
Goal: To alleviate muscle tension and enhance flexibility in the upper body — shoulders, chest, back, and arms — following intensive workouts or to counteract prolonged sitting.
Daily Benefits: Engaging in an upper body recovery flow can improve posture, reduce the risk of injury by addressing muscle imbalances, and aid in faster muscle recovery. It’s particularly beneficial for enhancing range of motion and relieving stiffness.
Recovery Flow Exercises
- Shoulder Rolls
Instructions: In a seated or standing position, roll your shoulders slowly forwards then backwards in a circular motion. Focus on relaxing your neck and upper back.
Equipment used: None
Duration: 2 minutes
Muscles worked: Shoulders, neck
- Arm Across Chest Stretch
Instructions: Bring one arm across your body at shoulder height, using your other hand to press it closer to your chest until a gentle stretch is felt in the shoulder and upper back. Hold then switch arms.
Equipment used: None
Duration: 30 seconds per arm
Muscles worked: Shoulders, upper back
- Tricep Stretch
Instructions: Reach one hand down the center of your back, elbow pointing upward. Gently push on the elbow with your other hand to deepen the stretch. Switch arms after holding.
Equipment used: None
Duration: 30 seconds per arm
Muscles worked: Triceps, shoulders
- Cat-Cow Stretch
Instructions: On all fours, alternate between arching your back towards the ceiling (Cat) and dipping it towards the floor (Cow), synchronizing your movement with your breath.
Equipment used: None
Duration: 1 minute
Muscles worked: Spine, abs, upper back
- Child’s Pose with Side Stretch
Instructions: From a kneeling position, sit back on your heels and stretch your arms forward on the ground. Walk both hands to one side to enhance the stretch along your side, hold, then switch sides.
Equipment used: None
Duration: 30 seconds per side
Muscles worked: Shoulders, sides of the body, back
- Doorway Chest Stretch
Instructions: Stand in a doorway and place your arm up against the frame, elbow bent at a 90-degree angle. Step or lean forward until you feel a stretch in your chest and front shoulder. Switch sides after holding.
Equipment used: Doorway
Duration: 30 seconds per side
Muscles worked: Chest, shoulders
This Upper Body Recovery Flow is crafted to release tension, boost flexibility, and foster healthy posture, making it a nourishing practice for physical and mental wellness.
