Stretching before and after a workout is important not only to prevent injury, but also to increase flexibility, range of motion, and relieve muscle soreness. Arms are prone to soreness since we use those muscles frequently—that’s why stretching them is essential. But most importantly, you need to have the proper technique. Here are some trainer-approved arm stretches to help you get started.
Best arm stretches
Tricep stretch
FromSarah Louise Rector, international fitness expert and certified trainer: How to do it: Take one arm over the head and bend it so the hand is reaching down towards your shoulder blades. Take the other hand and lightly touch the elbow to encourage a deeper tricep stretch. Keeping the head upright will deepen the stretch
Bicep stretch
From Rector How to do it: Standing with the legs apart, clasp the fingers together behind you and then start to hinge from the hips forward. Allow your arms to move with you so they are reaching towards and over your head. Keep the arms straight and don’t hold tension anywhere try to have freedom and looseness.
Shoulder stretch
From Rector: How to do it: Take one arm straight across your chest, using the other hand place the back of the hand against the other hand to hinge the position into place. Keeping the should of the arm that’s extended back and in neutral alignment will help increase the stretching.
Lats stretch
From Rector How to do it: Stand with your legs apart, take both arms over the head straight. Clasp the fingers at the top and with a big breath in sit out of the waist and extend the arms, start to hinge over to one side keeping the chest open and the spine neutral and then repeat over to the other side creating an amazing stretch up the side of the body into the lats.
Upper back and lats
From Rector: How to do it: Using a chair stand facing the back of the chair legs nice and wide apart and the distance away from the chair depends on how long your arms are. Place your hands on the back of the chair and bend keeping the legs straight forward. Lightly press your chest through the arms to increase the stretch.
Lying U
From Morten Mueller, Performance Coach at Future How to do it: Lie on your back with your feet comfortably 1-2 feet in front of your hips. Form a 90-degree angle with both of your Elbows, creating a “U” shape when looking from the front. Breath in through your nose and into your abdomen, and exhale through your mouth slowly five times.
Lying Y
From Mueller: How to do it: Lie on your back with your feet comfortably one to two feet in front of your hips. Form a 45-degree angle with both of your Elbows, creating a “Y” shape when looking from the front. Breath in through your nose and into your abdomen, and exhale through your mouth slowly five times.
Lying T
From Mueller: How to do it: Lie on your back with your feet comfortably 1-2 feet in front of your hips. Lie your elbows straight to the side, creating a “T” shape when looking from the front. Breath in through your nose and into your abdomen, and exhale through your mouth slowly 5 times.
Kneeling arm stretch
From Mueller How to do it: With your feet, knees, and elbows in line on the floor, press your arms together and guide them towards your neck comfortably. Maintain a neutral spine throughout your back and extend your hips back and up. Breath in through your nose and into your abdomen, and exhale through your mouth slowly five times.
Rotated arm stretch
From Mueller: How to do it: Kneeling or standing next to an edge at a 90-degree angle, grab across and rotate your upper back and head comfortably. Keep your hips pointing straight. Keep your breath in through your nose and into your abdomen, and exhale through your mouth slowly 5 times.
Eagle arms
“This stretch is a great way to open up the space between the shoulder blades and stretch the deltoid muscles of the upper arm,” says Kate Lombardo, Yoga Director of YogaRenew. How to do it: To do this, start with your arms out to a T and then cross your right arm under your left arm like you’re going to give yourself a hug. Keep your arms crossed and bend your elbows to tip your fingertips to the ceiling. If it’s available, try to bring your palms together by wrapping your bottom hand around the wrist of your top hand. Breath into the sensation you feel between the shoulder blades and the arms. Repeat on the opposite side.
Gomukasana arms
“It not only stretches the triceps and opens the shoulders, but also helps to open the chest and space around the heart,” Lombardo explains. How to do it: To do this, start with your arms out to a T. Reach your right arm up over your head and bend at your elbow to bring the right hand behind your head, aiming to place your hand between your shoulder blades. Then, turn the palm of your left hand to face behind you and press your left arm back. When you can’t go any further, bend your left elbow and work your left fingertips between your shoulderblades to meet your right. Once your hands are clasped continue to breathe as you bring your shoulder blades together and open up the chest. If your hands don’t touch, you can grab hold of your t-shirt or use a yoga strap. Repeat on the other side.
Tricep stretch with blocks
“This is a huge opener for the shoulders, triceps, side body, and chest,” says Lombardo. “This is an excellent stretch to help combat all the time spent in front of a computer or at a desk.” How to do it: To do this, take two yoga blocks on medium height and bring them next to each other. Then come to all fours in a tabletop position. Place your elbows in the middle of the blocks and bring your hands in prayer as you lower your chest towards the floor (almost like a child’s pose) and bring the prayer behind your head. This can be quite intense. To ease up the intensity, you can bring your hips towards your heels into a child’s pose.
Reverse wrist stretch
“It helps to stretch the muscles around the wrist that get shortened from texting or typing at a computer,” Lombardo explains. How to do it: Come to a tabletop position. Turn your hands so your fingertips face backward in towards your knees while keeping your palms down. Start to send your hips back towards your heels and stop when the stretch in the wrist and lower forearm.
Reverse prayer
“This stretch opens the wrists, arms, shoulders, and chest and is a great way to continue to improve flexibility over time,” says Lombardo. To do this, take your arms out to a T. Turn your palms to face behind you and bring your arms behind you to your low back. Once your fingertips touch, try to bring your palms together in prayer with your fingertips facing up and then work your hands between your shoulder blades. Roll your upper arm bones back and bring the shoulder blades together to open your chest. Next up: 16 Simple Stretches to Give Your Hips Some Much-Needed Relief (And Strength, Too!)
Sources:
Sarah Louise Rector, international fitness expert and certified trainerMorten Mueller, Performance Coach at FutureKate Lombardo, Yoga Director of YogaRenew
