Upper Body

Whether one jogs or walks or swims regularly it is vital to include exercises for the upper body. By upper body I mean stretching and strengthening exercises for the shoulders, arms, upper back and neck. We use these muscles during all actions involving the arms, to maintain a correct posture of the spine and neck. Correct posture is important to avoid neck pain or upper back pain. Exercising these muscles is a must for those who spend hours in front of a computer.

So what are the exercises that must be done? Here goes:
For the shoulder girdle: Sit or stand comfortably with your head facing in front and chin tucked in. Carry out the following movements seven times each: Shrug shoulders; with palms crossed behind the head, move the elbows together in front and take them back; rotate the arms and shoulders clockwise and anticlockwise.

For the Arms: Free exercises like Push up, Plank, Triceps dips; machine led exercises like the Lat Pulldown, biceps curls and so on.

For the Neck: Chin tucks, Neck bends (sideways and front/backwards). Follow this and this link for a detailed explanation.

These suggestions are only indicative. Consult an fitness trainer or exercise specialist to find out what exercises you can incorporate in your routine.

Take care!

Disclaimer: All
suggestions are general in nature. Readers are advised to exercise
caution before implementing them and seek expert advise about what is
suitable for their specific needs.