Exercises for your upper body and abdominals can be performed in the luxury of your own and without equipment. By strengthening your upper body and abdominals, you can become more flexible and balanced, and strengthen the muscles that stabilize your spine. Consider using each basic exercise as a stepping stone for progressive strength and muscle building, and consult your health-care professional for further information on basic exercises. Overhead Triceps Stretch The overhead triceps stretch works your triceps while using your upper back muscles as stabilizers. Stand with your feet hip-width apart and engage your core to stabilize your spine. Reach your right arm upward, keeping your shoulder down, and bring it behind your head. Let your right hand drop to the middle of your back, with your palm facing your back. Reach your left hand upward and place it on your right elbow, applying light pressure to deepen the stretch. Hold this position for 15 to 30 seconds and perform one set of two to four repetitions, deepening the stretch with each repetition.

Exercises for your upper body and abdominals can be performed in the luxury of your own and without equipment. By strengthening your upper body and abdominals, you can become more flexible and balanced, and strengthen the muscles that stabilize your spine. Consider using each basic exercise as a stepping stone for progressive strength and muscle building, and consult your health-care professional for further information on basic exercises.

Overhead Triceps Stretch

The overhead triceps stretch works your triceps while using your upper back muscles as stabilizers. Stand with your feet hip-width apart and engage your core to stabilize your spine. Reach your right arm upward, keeping your shoulder down, and bring it behind your head. Let your right hand drop to the middle of your back, with your palm facing your back. Reach your left hand upward and place it on your right elbow, applying light pressure to deepen the stretch. Hold this position for 15 to 30 seconds and perform one set of two to four repetitions, deepening the stretch with each repetition.

Bent-knee Pushup

The bent-knee pushup works your biceps, triceps, pectorals and deltoids while using your upper back muscles and abdominal as stabilizers. Kneel on the floor or an exercise mat, positioning your hands shoulder-width apart, fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Engage your core to stabilize your spine and slowly lower your chest to the floor, maintaining a rigid torso and keeping your head aligned with your spine. Continue to lower yourself until your chest touches the floor and then press your body upward. Avoid slouching your hips and back throughout the exercise, and perform two or three sets of five to 10 repetitions.

Anterior Capsule Stretch

The anterior capsule stretch works your arms, pectorals and deltoids while using your trapezius to stabilize these muscles. Stand up straight and parallel to a door frame or pole, with your feet hip-width apart and toes pointed forward. Engage your core to stabilize your spine and hold your chest up and out. Bend your elbow 90 degrees, place your forearm on the surface and slowly gaze over your left shoulder. Avoid rotating your hips and hold this stretch for 15 to 30 seconds. Perform two to four repetitions on each side, deepening the stretch with each repetition.

Bent-knee Situp

The bent-knee situp works your abdominals while using your obliques as muscle stabilizers. Lie flat on your back with your knees bent and feet 12 to 18 inches from your tailbone. Place your hands behind your head, squeezing your shoulder blades together and pulling your elbows back without arching your back. Align your head with your spine, engage your core to stabilize your spine, exhale and contract your abdominals as you flex your chin toward your chest. Focus on pulling your rib cage toward your pelvis without pulling on your neck. Keep your hips, feet and tailbone on the floor throughout each movement. Hold this position briefly, gently inhale and lower your body back to starting position. Perform two sets of five to 10 repetitions, holding the engaged position slightly longer with each repetition.