Upper limb exercises: strengthening and stretching

Regular practice of upper limb exercises is fundamental for maintaining strength, flexibility and functionality of the arms, shoulders and neck. This article presents a complete sequence of stretches and exercises that can be performed at home, adapted for different fitness levels.

Important: Consult a Professional

Before starting any exercise program, it is essential to consult your doctor, especially if you have any pre-existing health conditions. During exercise execution, always respect your limits and stop immediately if you feel pain or discomfort.

Preparatory Stretches

Starting Position

For all stretches, sit with:

• Feet supported on the floor

• Spine erect

• Head in neutral position

1. Lateral Neck Stretch

• Tilt your head to the right side

• With your right hand, gently pull your head towards your shoulder

• Time: 30 seconds

• Repetitions: 3 times for each side

2. Diagonal Cervical Stretch

• Turn your head to the right side (looking over your shoulder)

• Tilt downward towards your armpit

• Support with your right hand, applying gentle pressure

• Time: 30 seconds

• Repetitions: 3 times for each side

3. Posterior Cervical Stretch

• Move your neck downward (chin towards chest)

• Support your hands on your head applying gentle downward pressure

• Time: 30 seconds

• Repetitions: 3 times

4. Anterior Neck Stretch

• Place your hands at the base of your neck

• Apply gentle downward pressure while tilting your head backward

• Time: 30 seconds

• Repetitions: 3 times

Strengthening Exercises

1. Shoulder Circles

Position: Seated, touch your hands to your shoulders

• Perform complete circular movements

• Execution: 15 circles forward, then 15 backward

• Repetitions: 3 sets of 15 for each direction

2. Small Arm Circles

Position: Arms open at shoulder height

• Perform small and controlled circular movements

• Execution: 8 circles for each direction

• Repetitions: 3 sets of 8 for each direction

3. Large Arm Circles

Position: Arms open at shoulder height

• Perform wide circular movements

• Execution: 8 circles for each direction

• Repetitions: 3 sets of 8 for each direction

• Goal: Progress to 1 continuous minute daily

4. Triceps Extension

Optional equipment: Weight of 0.5 to 1kg (you can use a rice package)

• Stretch your arms and join your hands above your head

• Bend your elbows taking your hands behind your back

• Return to starting position

• Repetitions: 3 sets of 8

5. Adapted Arm Support

Beginner Version (Sofa/Chair):

• Sit with your hands supported on the seat beside your body

• Simulate the lifting movement without leaving the spot

• Repetitions: 3 sets of 8

Advanced Version (Floor):

• Sit on the floor with your back supported against sofa/chair

• Support your hands on the seat, stretch your legs

• Lift your body off the floor by extending your arms

• Repetitions: 3 sets of 5 (for beginners)

Progression and Adaptations

For Beginners:

• Start without additional weight

• Focus on correct movement execution

• Gradually increase the number of repetitions

For Regular Practitioners:

• Add weight progressively

• Increase stretch holding time

• Combine exercises for greater challenge

Exercise Benefits

• Improved muscular strength of upper limbs

• Increased flexibility and range of motion

• Reduced tension in neck and shoulders

• Prevention of repetitive use injuries

• Improved posture and body alignment

Warning Signs

Stop exercises immediately if you experience:

• Acute or persistent pain

• Tingling or numbness

• Dizziness or malaise

• Any abnormal discomfort

Important Tips

1. Consistency: Regularity is more important than intensity

2. Breathing: Maintain controlled breathing during all exercises

3. Hydration: Drink water before, during and after exercises

4. Environment: Choose a safe location with adequate space

5. Gradual evolution: Increase difficulty progressively

Weekly Routine Suggestion

Day	Activity	Duration
Monday	Stretches + Exercises 1-3	15-20 min
Tuesday	Stretches only	10 min
Wednesday	Stretches + Exercises 4-5	15-20 min
Thursday	Stretches only	10 min
Friday	Complete sequence	25-30 min
Weekend	Light stretches (optional)	5-10 min

Regular practice of these exercises will contribute significantly to your quality of life, providing greater strength, flexibility and well-being. Remember: the best day to start taking care of yourself is today!

Always respect your limits and evolve gradually. With dedication and consistency, you will feel the benefits day by day.

If you have any doubts, don't hesitate to seek professional guidance. Good practice!

Based on the work of Letícia Profeta