There are dozens of ways to stretch each muscle in your body. Some ways work better for others due to one’s personal body mechanics, current or past injuries, etc. I’ve laid out upper body stretches that I use for my classes, which are generally safe for most groups.
Upper Body Stretches
(Ordered L-R starting at the top).
1. Lower Back Stretch (1): Lay on back and draw knees to chest.
2. Lower Back Stretch (2): Sit straight up with legs extended in front of you. Bend right leg and cross it over left leg. Turn to right, gently pressing against outside of right thigh. Reverse on other side.
3. Neck Stretch (1): Sit on floor and open legs to a comfortable position. Place hands behind neck and gently apply pressure to head as you draw chin to chest.
4. Neck Stretch (2): Relax shoulders and tilt head to one side. Gently apply pressure with hand. Reverse on other side.
5. Mid-Back Stretch: Clasp hands in front of you and stretch arms away from chest. Round your shoulders forward as you sink in your chest.
6. Chest Stretch: Clasp hands behind you. Stretch arms away from back. Pull shoulders back as you expand/open chest.
7. Shoulder Stretch: Cross arm over chest and gently pull arm to your chest with your opposite hand. Keep the arm that is crossed over the chest straight.
8. Triceps Stretch: Extend arm overhead, bend elbow, and use your opposite hand to gently pull elbow to your head. Reverse on other side.
9. Biceps Stretch: Extend arms out to your sides at shoulder height, turn thumbs down, and hold.
(Hold each stretch for about 20 seconds).