The Importance Of Upper-body Strength

​When we think of losing upper-body strength, we risk more than the loss of power to open a car door, taken out the garbage bin or lift a bag of groceries. "this not just a strength problem; it may also be a length problem. Shorter muscles reduce your range of motion. And if you do any reaching activities without adequate range of motion or muscle strength, like hanging curtains or putting dishes in an upper cabinet, you can get a small tear in a muscle or rotator cuff or tendinitis in the shoulder.
 The Strength In The Upper Body
Several major muscles and muscle groups enable us to use our arms and shoulders throughout the day.
·         The deltoid muscle moves your entire arm at the shoulder joint and helps you wave your arm overhead.
·         The biceps muscle on the top of your upper arm helps bend your arm at the elbow joint, making it possible to raise a glass to drink.
·         The triceps muscle on the underside of your upper arm straightens your arm at the elbow joint, so you can push a window up.
·         The pectoralis muscles in the chest allow you to move your arms up, down, in, and out, so you can push something away from you or lift something up.
·         The trapezius muscle in your upper back moves your shoulder and shoulder blade, so you can shrug.
·         The rhomboid muscles, under the trapezius, move your shoulder blade back and forth (think of starting a lawnmower).
·         The latissimus dorsi muscle at the side of your mid-to-lower back pulls your arm down, so you can pull a window down.
Also crucial to upper-body strength is the rotator cuff in each shoulder: the group of tendons and muscles that helps you raise and rotate your arm.
Also crucial to upper-body strength is the rotator cuff in each shoulder: the group of tendons and muscles that helps you raise and rotate your arm.
 Why Do Our Muscles Changes?
According to several scientific studies, somewhere around the age of 35, we start losing muscle mass at a rate of 1% to 2% per year. After age 60, muscle loss accelerates to 3% per year. This deterioration is called sarcopenia.
Your muscle cells shrink, and you also lose some of the speed at which the motor neurons fire messages from the brain to the muscle. So, you become slower, and you lose muscle mass, bulk, and power.
If you're less active when you're older — maybe because of energy or arthritis pain, you face a "use it or lose it" problem: that sedentary lifestyle and disuse of the muscles can also cause them to shrink or tighten.
Simple Upper Body Exercise Program You Can Do. 
·         Press Up :                                        3 sets  X 12 reps X   60 seconds rest
·         DB Shoulder Press :                        3 sets  X 12 reps  X  60 seconds rest
·         Resistance Band Upright Row :   3 sets X  12 reps X  60 seconds rest

Remember doing all these exercises you will need to keep your core tight or brace. These are basic exercise, that can be progress into other exercise, to keep you in shape, if you don’t have much experience or familiar with exercise then you can seeks helps from a personal training who would be able to guide you down the right path. 

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