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Upper Body Dynamic Warm-Up

Updated on January 6, 2016

This is the third part of my three part series on dynamic warm-ups. You can check out the first part on why you should do a dynamic warm-up here. You can also see my lower body dynamic warm-up here.

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Examples of Upper Body Dynamic Warm-Up Routines

Last week I published an article that I intended to incorporate both upper and lower body dynamic warm-up exercises. I decided that article would be too cumbersome and hard to search.

Below you will find examples of different upper body dynamic warm-ups. There is no set order to perform this is nor do you have to perform all of these. This is a helpful guide for those who want to improve their fitness and performance.



Upper Body Dynamic Warm-Up Exercises

The list of exercises is meant to be a la carte and in no particular order.

Arm Circles

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Arm Circles

These are great to warm up most of the shoulder complex. You should do these for 15 seconds forwards and back, small and big circles. You can keep your hands up, straight, or down.

Shoulder Rolls

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Shoulder Rolls

These are great for activating your shoulder blade muscles and some neck muscles. Besides using these for a warm up these are great to do when you are sitting for long periods of time. These help reduce the stiff neck and tight pecs.

Arm Swings or Huggers

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Arm Swings or Huggers

This exercise really helps to open up the chest. Most of us have tight chest muscles due to over training with bench press or through a job that generally has us in a hunched position. This one is great to do after shoulder rolls.

Back Twists

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Back Twists

This is another great exercise to warm up your entire back. With this exercise the key is not to jerk or move too fast through this exercise. Moving too fast can lead to a serious injury.





Neck Rolls

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Neck Rolls

One of the final exercises you can do to warm-up your upper body are neck rolls. Start with your head down and roll in full circles clockwise and counter clockwise. Just be careful not to go to fast. There is no need to get dizzy and fall over.

Jumping Jacks

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Jumping Jacks

This is a great total body warm-up. I love doing this one at the end of my warm-up. The key here is to land properly. Don't land straight legged and don't let your knees go past your toes.

Conculsion

In conclusion, these exercises will prepare you for a general workout or activity. You can mix and match from both the upper and lower body exercises to prepare you for activity.

© 2014 Trainer Joe

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