Back & Arm Stretches

Stretching increases your muscular flexibility, range of motion and balance. The American Council on Exercise recommends incorporating flexibility training into a workout routine as a way to lengthen your muscles and prevent stiffness associated with aches, pains and injuries. After engaging in arm and back strength training exercises, it is important to stretch out and relax your muscles.

Lower Back Stretch

Extended periods of sitting, improper posture or weak core muscles may cause lower back stiffness. Reduce tension and increase mobility with this lower back stretch. Lie supine on a mat, lift your feet off of the ground, bend your knees and pull them toward your chest. Wrap your hands around your thighs and gently pull your knees closer to your upper body, stopping when you feel a stretch in your lower back. Hold in this position for 30 seconds, relax and repeat. Keeping your shoulders and head on the ground throughout the stretch ensures that you focus on your lower back.

Mid-Back Stretch

Your mid-back contains your lower trapezius muscles, which aid in shoulder shrugging and your latissimus dorsi, which helps you pull your arms downward. Strong and limber mid-back muscles help support your spine and contribute to proper posture. Sit on the edge of a chair. Lift both of your arms in front of you, parallel to the floor, and turn your palms inward. Grasp your left wrist with your right hand, then gently pull your left arm until you feel a stretch in your mid-back. Keeping your shoulders still while doing this ensures that you don't detract the stretch's focus from your mid-back. Repeat on the other side.

Triceps Stretch

Your triceps, located on the back of your arms, extend your elbows. Stretching them helps elongate your muscles and reduce muscular tension. Lift your right arm directly overhead, pressing your upper arm against your right ear. Lower your hand behind you and rest it on your right shoulder. Position your left hand on your right elbow. Finally, using your left hand, push your elbow back, stopping when you feel a stretch in the back of your right arm. Hold for 30 seconds, release and do the same with your left arm.

Biceps Stretch

Your biceps, located on the front of your arms, flex your elbows and turn your forearms. You use them to lift and carry objects; stretching them ensures that they don't become tight and constricted. Hold a towel in your left hand and extend your arm overhead. Reach your right hand behind your back and grab the bottom of the towel. Turn your right palm toward the floor and straighten your arm. Maintaining this position ensures that you feel a stretch in your right bicep during this stretch. Using your left arm, gently pull the towel up, lifting your right arm. Stop when you feel a stretch in your right bicep. Hold for 30 seconds, release and do the same with your left arm.