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  • Writer's picture Sporty Healthy Habit


Upper body workout helps strengthen the arms and the biceps. We will discuss some of the easiest upper bodywork outs you can do with massage balls and massage ball sets.

Daily Workout
Daily Workout

What are five upper body exercises?

Shoulders and upper back

The trapezius muscle, which joins your upper back, neck, and shoulders, is big. Overuse or tension can cause it to become tight and uncomfortable. Neck and shoulder pain may result as a result of this.

1. Stand upright with your back to a wall and a lacrosse ball between your upper back and the wall. Place the ball on one of your spine's sides.

2. Go in every direction until you discover a tender spot and massage with a ball the.

3. Lean against the wall and cross your arms across your chest.

4. Continue to carefully go up and down, massaging any knots or painful spots you may come across.

5. Do the same on the other side.

Shoulders and chest

Tight chest muscles can cause neck and back pain and contribute to poor posture. To loosen up your chest muscles, use a lacrosse ball. Better posture and mobility are possible as a result of this.

1. Take a step back and face a wall or doorway

2. Place a lacrosse ball near your armpit on your chest muscle.

3. Lean forward past the wall's edge and slowly roll the ball across your chest and shoulders.

4. Once you've located a vulnerable region, relax into it. You can glide your arm up and down the wall for added benefit. Continue to massage the region by moving slowly in small circles gently.

5. Do the same on the other side.

Release of Pecs

This is for you, desk workers, cyclists, and boxing class attendees. Give your chest muscles some love with this technique designed to open up the front of your upper body and counteract a hunched-over posture.

Lie on your stomach on a mat. Place the ball midway between the sternum and armpit on your right side, about two inches below the collar bone (on top of the pectoral muscles). Bring your left hand to your brow and place it on top of your head.

Place your right hand on the lower back, palm up, elbow pointing outward. Slowly massage the ball into the chest in a left-to-right motion. You can also simply breathe deeply to let the pressure on the ball to dissipate. For 30 seconds to two minutes, keep holding or moving side-to-side.

Release of the Back

Your core can't activate when you're sitting at a desk because of the position of your pelvis. This suggests the back muscles are engaged throughout the day. If you're experiencing soreness or tightness in your low back, self-myofascial release can help. Golfers, tennis players, boxers, and anyone who performs a lot of twisting movements can benefit from this.

Lie on your back with your knees bent. Place the ball on the erector spinal muscles on the left outside edge of your spine, halfway between the mid-and low-back.

All limbs, including your feet, buttocks, hips, shoulders, and head, should be on the mat. By engaging your core, you may apply pressure.

Then, for added stability, raise your arms to your elbows and gently massage the ball from left to right. Then, using the same clamshell technique you used for glute release, drop your left knee and thigh to the side, down toward the mat—a repeat for a total of 30 seconds to two minutes.

Neck and Shoulder Release

This move will target that persistent tightness you've felt in your shoulders and neck. In other words, cancel your massage appointment since you can now get treatment from the comfort of your own home. Lie on your back with bent knees.

Place the ball where the neck, shoulder, and upper back all meet, between your spine and shoulder blade. Keep your chest open and your head on the ground. The half-bridge position is achieved by lifting your hips halfway to the ceiling.

Apply some pressure on the ball and roll it upwards in a tiny movement (the ball will go down). Then slowly raise your arm straight into the air, palm facing down. Bring it down to your side once more. A rep for a total of 30 seconds to two minutes.

What are some easy upper body exercises?

Hands-under-table biceps hold

This is a unique method to work your biceps.

Place both hands flat below a table, desk, or other flat, heavy item, palms facing up, and stand with feet immediately beneath hips.

Maintain a 90-degree angle with your elbows by keeping them close to your sides. Pulse while pressing your palms against the surface, keeping your core engaged and your back upright.

Triceps push-up

Start with hands directly under shoulders, core engaged, and neck relaxed in a high plank position. Lower your chest to the ground, and keep your elbows as near to your rib cage as possible (you should feel this along the backs of your arms).

Drop to your knees, making it easier, but keep your core firm and maintain a straight line from shoulders to hips. Lower slowly for three counts, then push back up in one count for an added challenge.


What exercise is best for upper body strength for beginners?


1. Stand with your feet hip-width apart and both hands holding the rubber medicine ball in front of your chest.

2. Slowly drop your arms until they are completely stretched and parallel to the floor.

3. Return to the beginning posture by curling your arms.


1. Raise your heels and hold a conventional slam ball over your head with your arms slightly bent, with your feet shoulder-width apart.

2. As forcefully as possible, smack the ball to the ground.

3. To take up the ball, squat.


1. Lie face down in an "X" position with your arms and legs extended.

2. Raise your chest and arms off the mat while keeping your legs on the mat and your feet tucked.

3. Place a tread slam ball under your right hand to begin.

4. Place it in your left hand and roll it.

5. Return the tread slam ball to your right hand as quickly as possible.


1. Stand with your feet shoulder-width apart and slightly bent knees. Hold a tread slam ball in your palms with your arms outstretched towards the floor.

2. Bend over from the hips to a 45-degree angle with the floor.

3. Squeeze your shoulder blades together and pull the tread slam ball up towards your navel.

4. Take a breather and then lower the volume.


1. Stand with your feet together and both hands on a rubber medicine ball at your chest.

2. Take a wide stride forward and lower yourself into a lunge position with your left foot.

3. Move the rubber medicine ball under your left leg from your right hand to your left hand.

4. Quickly stand up and seize the object with both hands.

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