Prior to competing in a sport, or an upper body resistance training workout, it is wise to thoroughly warm up your arm and shoulder areas to avoid injury. Your shoulder joint must rotate with every arm movement you make, and is prone to strains and tears if not not adequately prepared for the activity.
Shoulder Cross Over
Crossing your arm and shoulder over your chest provides a gentle stretch to the muscles of the triceps and rear of the shoulder. To perform this stretch, hold one arm straight out in front at about shoulder level. Place the back of your opposite hand or your forearm just above the elbow of the straight arm. Gently pull the straight arm across your chest and feel the stretch in the back of the shoulder. Keep your shoulders and hips facing forward through the stretch. Hold for several seconds and repeat with the other arm.
Biceps Wall Stretch
Lengthening your biceps and providing blood flow will help you avoid injury. To stretch your biceps, stand beside a wall, and place your closest palm on the wall at about your chest level. Then simply move your feet toward the outside until your feel a nice stretch in the biceps. You may need to experiment with your angle until you feel the stretch in the biceps and not in the chest.
Triceps Stretch
Your triceps are involved in pressing movements like push ups and bench press. To give the triceps a comfortable stretch, reach behind up your back and place your fingertips between your shoulder blades. Place your other hand on the outside of your elbow and gently pull your arm toward your opposite shoulder. Hold for several seconds and repeat with the other arm.
Front of the Shoulder Stretch
Stretch the front part of your shoulders by reaching behind your back with both hands, and clasping them together. With your palms facing out and your back straight, raise your hands up toward the ceiling as high as you can. Hold the position for several seconds. If you feel any discomfort, stop immediately.
Arm Swing with Trunk Rotation
Bringing fresh, oxygenated blood to the shoulders and arms is a key element to an effective warm up. Relax your arms at the sides of your body and bend over at the waist. Slowly swing your trunk from side to side and let your arms swing freely.
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