Upper Body Exercises

Neck Exercises

Working the neck is vital. It maintains the energy flow between the head and the rest of the body. Major blood flow can be opened by exercising the neck.

All the neck exercises can be done sitting in a chair or, if preferred, standing.

1  Keep your back straight for all the neck work. And keep your shoulders squared off and non-moving. Tilt your head forward as far as possible and hold for a count of ten. Tilt your head to the right side as far as possible and hold for 10. Tilt your head back as far as possible for a count of 10, then to the left as far as possible for 10. Now, tilt your head forward, to the right, to the back and to the left as far as possible without the count.

Then do all of the above in reverse - forward, left, back, right. Each time as far as possible and for the 10 count. Then repeat in reverse without the 10 count. Be sure not to rush. Be alert and sensitive to what is going on in your body and feel the stretch of your neck.

Then repeat the whole thing one more time, and this time sense that you can stretch further than you did the first time. Be gentle yet mean business with yourself.

Shoulder Exercises

If you have limited motion in your shoulders, do what you can. Even the slightest movement is valuable. Do not be hard on yourself, or get discouraged.

Again, you have the option of sitting in a chair or standing.

1  Keep your back straight and your head comfortably looking forward and non-moving. Slowly hike your right shoulder up to your right ear. Do not tilt your head to meet your shoulder. Your shoulder is doing all the work here. Then lower your right shoulder back into a normal position. Then slowly hike your left shoulder up to your left ear. And then back down.

Make sure you are just working your shoulder muscles. Repeat the exercise 10 times at first. You can increase the repetitions each time you do this exercise - up to 30.

2  Now. take both shoulders and hike them up together to your ears, and then slowly rotate your shoulders forward, down, back and up again. This is like a circular motion of your shoulders. Get the most movement you can without undue straining.

Do the shoulder rotation 10 times and then reverse the movement by lifting both shoulders up to your ears and then rotating them back, down, forward and up to your ears again. Repeat 10 times. Increase the repetitions each time you exercise until you can do 30. Don't rush, take note of how you feel and the way your body moves.

Shoulder/ Body Stretching

If you have a good range of motion, this is an excellent exercise for the lymphatic system and the muscles, joints, tendons and ligaments of your upper body.

You can sit in a chair or stand for this exercise. Use a chair that does not have big side arms which could restrict your movement.

1  Raise your right arm in an arc over your head. Keep your body facing forward and your head looking straight ahead. Only move your arm over your head like a ballet dancer - in a graceful arc.

Then slowly, bending at the waist, stretch the raised arm over to your left side as far as you can. Keep in mind that you are stretching to the left SIDE--not slightly front or back. Feel the pull all the way down your right side. Slowly bounce-stretch your upper body 5 times in the direction of your right arm. Then slowly come back to your beginning sitting or standing position with both arms down at your side.

Now repeat this using your left side. Raise your left arm in an arc above your head. Then, bending at the waist, slowly stretch the raised arm over to your right side. Bounce-stretch gently 5 times and slowly come back with both arms down at your side. Alternate sides 10 times, doing this exercise slowly and alertly and with sensitivity as to what is happening in your body and what you are feeling.

Back to Top

Rheumatoid Arthritis Help
Exercises: Upper Body | Middle Body | Lower Body | Brain-Body
Yoga | Light Therapy | Breathing | Massage

Pain Relief | Diet & Nutrition | Nutrition Program
Other Therapies | Symptoms / Products

The statements on this website have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

© Dynamic Health Breakthroughs 2002 - 2005