Upper Body Cool Down


Upper back (cat stretch)

On your hands and knees arch and round your back while lifting and tucking your chin.

Hold for 20 seconds. Relax and repeat.

If you cannot get on the floor, perform the exercise while sitting in a chair.

Hold for 20- 30 seconds and then repeat.


Lift your hand up towards the ceiling. Bend at the elbow and grab your right elbow with your left arm. Pull your right elbow gently to the left until a stretch is felt.

Hold for 20-30 seconds. Repeat with your other elbow.


Extend your arm. Grab your arm just above the elbow. Slowly pull your arm towards your chest.

Hold for 10 seconds. Repeat with other arm.

Chest Stretch

Clasp your hands together behind your back. Lift through your chest and draw your shoulder blades towards each other allowing your shoulders to roll back slightly. Engage your abdominals to prohibit your low back from arching.

Hold 20-30 seconds.

If this stretch is too intense, modify it by:

  1. Placing your hands on your lower back (thumbs out) and lifting through the chest;
  2. Placing your hands farther apart on an object, such as a towel, instead of clasping them together; or
  3. Placing one hand in a doorway and twisting away from the doorway to open your chest (repeat on the other side).

Next step

Don’t forget the option of Group Based Exercise.