An arm injury may need medical attention, but if your arm is hurt from repetitive motions such as during tennis or other sports, certain stretches might help. Stretching also reduces the chance of injuries happening in the first place, or of future injures from occurring. These stretches should never cause pain; consult your doctor if they do, and if pain from an arm injury persists or worsens.
Wrist and Forearm Stretches
The wrist and forearm stretches are simple stretches for the wrist flexors and extensors. A straight elbow increases the stretch. To perform the wrist flexion stretch, hold your arm directly in front of you, with your wrist straight and palm face down. Gently pull your fingers toward the floor to flex the wrist. For wrist extension, pull your fingers toward the ceiling. These stretches are particularly helpful for tennis elbow, which does not necessarily result from playing tennis, the Nicholas Institute of Sports Medicine and Athletic Trauma explains on its website. Stretches for tennis elbow are suitable after swelling is minimized. Icing, rest, elevation and compression are the first steps to take after a tennis elbow injury. Hold each stretch for 20 to 30 seconds and do five to 10 repetitions.
Behind-the-Back Stretch
The behind-the-back stretch opens the chest and stretches the front of the shoulders and arms. This stretch, recommended by the Stretching Institute website, addresses rotator-cuff injuries. Pain and a limited range of motion in the arm are common with this type of injury. To perform this stretch, stand up and interlace your fingers behind your back. Extend the arms straight and pull shoulders back. This may be difficult for someone with tight chest muscles, but it is beneficial as well. Hold for 15 to 20 seconds and do three to four sets.
Sleeper Stretch
The sleeper stretch is a recommended exercise for upper-arm and shoulder pain, usually from tendinitis. To perform this stretch, lie on your uninjured side and hold your injured arm in front of you at a right angle and parallel to the floor, palm down. Then, the United States Tennis Association instructs on its website, grab your forearm with your other arm and slowly rotate your injured arm toward the floor. The feeling of stretching is in the back of the shoulder. Hold the stretch for 15 to 20 seconds and perform three to five reps.
Rear Shoulder Stretch
The rear shoulder is called the posterior deltoid, but this stretch addresses issues in the shoulder, arm and upper back. The rear shoulder stretch involves pulling one arm across the body using the other arm. To do the rear shoulder stretch, sit down or stand up straight and pull your injured arm directly across your chest with your other arm until you feel a stretch in the injured shoulder and upper arm. Hold for 15 to 20 seconds and do three to five reps. Flexible people may need to lean their backs against a wall to feel this stretch. This holds the shoulder blade stable so more elongation occurs in the shoulder.
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