To prevent injury while working out,  follow the simple warm up and free weight exercises before you start you start your upper body workout. And once you are done with the exercise finish your  exercise with the stretches mention below.


T-spine extension: The goal is to open up the thoracic spine which loves to get rounded if your favourite past times include bench pressing, biceps curling, driving.

Mountain climbers: Start in the plank position, body completely straight andstraight arms like at the top, Bring one knee as close as you can to the elbows, Keep your hips low and in line with your back, feet and head, Maintain a flat back, Return your leg to the starting position by extending theknee and bring.

Speed-bag punches: Stand with your feet shoulder-width apart, your knees slightly bent, raise your elbows to shoulder level and keep your hands at eye level, Shift your weight to the right leg and rotate your right forearm twice, Then shift your weight to the left leg and rotate your left forearm twice, Keep switching sides until the set is complete.

Standing side crunch: From a standing position with your feet at shoulder width and a tall neutral spine, place your arms down by your sides. Then lean over to one side, without bending forwards or leaning back, to reach your fingertips as far down the side of the leg you are leaning towards. Activate your side body muscles on the side you are leaning towards to help compress you on that side so you can reach further down the leg.


Rotator cuff exercise:

 Full can exercise: Start with your arms parallel to the floor, While keeping your elbow pinned to your side, slowly externally rotate outwards by pulling your hand up towards the ceiling, Return back down to parallel and repeat.

Side lying external rotation: Pull your shoulder blades back and down and keep them locked in this position as you proceed with your set, Keep your shoulder blades back and down throughout the entire set, Start with your arms parallel to the floor and then slowly externally rotate outwards by pulling your hand up towards the ceiling, and then return back down to parallel and repeat

Upper Back exercise 

 Shrugs: Hold a pair of low weight dumbbells in each hand with your palms facing your torso. The weight of the dumbbells should be heavy enough to give you a little resistance, Lift the dumbbells by shrugging your shoulders (elevate the shoulder as high as possible) and hold this at the top for a second, Lower the dumbbells back to the starting position


Trunk rotations: Trunk rotations warm up the core muscles simulating movements made in baseball, basketball and various combat sports. Stand with your feet shoulder width apart. Place your hands-on hips and rotate your trunk from side to side,keeping your knees slightly bent.Continue rotating for 15 to 20 complete turns.

 Arm swings: Arm swings stretch the arms and shoulder joints. Stand with your feet shoulder width apart, back straight and your knees slightly bent. Start with your arms overhead and lower both arms through a full rotation swinging down to a forward position and ending with both arms backwards. Perform this rotation for six to 10 repetitions.

Side bends: Another dynamic stretch to work the side torso muscles is the side bend. Stand with feet a little wider than should width. Place a toning bar, light barbell or broomstick on your shoulders. Keeping your torso straight, lean to one side and then the other.

Shoulder circles: Stand with your feet shoulder width apart, keeping your back straight and knees unlocked. Raise your left shoulder up your ear, rotate it backwards, down and thearound the front back up to the ear. Repeat in smooth rotations for six to 10 repetitions.

Warm up and stretches are the important part of workout regime. Do not skip these two components of a workout regime. It prevents injuries and keep you going.

Author: Dr. Sadhana Meena

Ph.D. (Sports Physiotherapist), New DELHI


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