Stretching is an important component of any exercise program. It is crucial to stretch and lengthen your muscles after they have been stressed with exercise to develop and maintain full range of motion. After using hand weights to work your arms, shoulders and back, you should thoroughly stretch the muscles with specific stretching exercises. The American College of Sports Medicine recommends stretching your major muscle groups two to three days per week.
Upper Back Stretch
The upper back stretch targets the muscles of your upper back, posterior shoulders and neck. Stand with your feet slightly apart and clasp your hands together in front of your chest. Take a deep breath in. As you exhale, round your upper back and push forward with your hands until your feel a stretch in your upper back and shoulders. Hold the stretch for 20 to 30 seconds before relaxing.
Standing Chest Stretch
The standing chest stretch works to open up your chest by lengthening your pectoral muscles. Stand in a doorway with your feet hip-width apart. Place your hands on the back side of the frame. Take a deep breath in. As you exhale, maintain a secure grip with your hands and slowly lean forward until you feel a stretch through your chest. Hold the stretch for 20 to 30 seconds. You can also perform this stretch by clasping your hands together behind your back and then lifting them up until you feel the stretch.
Triceps Stretch
The triceps stretch isolates your triceps muscles on the back of your upper arm. Stand with your feet slightly apart. Lift your right arm up with your elbow bent and position it so that your elbow points straight up at the ceiling and your fingers point down your back. Grasp your right elbow with your left hand and gently pull back until you feel a stretch in the back of your arm. Hold the stretch for 20 to 30 seconds and then repeat the stretch on your left arm.
Kneeling Biceps Stretch
The kneeling biceps stretch effectively stretches your biceps muscles on the front of your upper arm. Begin on all fours with your hands directly below your shoulders and your knees aligned under your hips. Rotate your arms so that your fingers are pointing back toward your knees. Take a deep breath in. As you exhale, gently lean forward until you feel a stretch through your biceps. Hold the stretch for 20 to 30 seconds and then relax.
Forearm Stretch
The forearm stretch targets your wrist flexors on the inside of your forearm. With your elbow slightly bent, extend your right arm in front of you with your palm up. Place your left hand across your right palm. Simultaneously use your left hand to pull your right hand back and extend your right elbow until you feel a stretch on the inside of your right forearm. Hold the stretch for 20 to 30 seconds and then repeat the stretch on your left arm.
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