The American College of Sports Medicine recommends stretching all of your major muscle groups two to three times a week. Stretching your triceps and your biceps will help elongate your muscles, reduce muscular tension and might improve your arms' range of motion. Additional benefits include improvements in flexibility and less post-exercise muscular soreness. Performing dynamic stretches prior to activity warms up your muscles and gets them ready for exercise. Static stretching relaxes your muscles, helps remove lactic acid buildup and reduces tension after a workout.
Arm Swings
Arm swings, a dynamic stretch, increase your blood and oxygen circulation while heating up your triceps and biceps. Stand up straight, set your feet shoulder-width apart and slightly bend your knees. Hang your arms by your sides and turn your palms up. Tighten your abdominal muscles and square your hips and shoulders forward. Swing your arms in front of you and lift them overhead, stopping when they are directly above your head. Immediately lower your arms and swing them behind your body as far as possible. Maintain a slight bend in your elbow during the swings. Continue for 30 seconds.
Seated Bent-Knee Biceps Stretch
Your biceps are the muscles on the front of your arms that flex your elbows and allow you to lift and pull objects toward your body. You use them daily to assist in grocery shopping, carrying a bag, showering and other activities. The seated bent-knee biceps stretch is a static stretch that should be done after a workout. Sit on a mat, bend your knees and position your feet 24 inches in front of your hips. Place your hands on the mat, three inches behind your shoulders. Turn your hands so that your fingers face away from your body. Straighten your back and distribute your weight evenly among your hands, buttocks and feet. Slowly slide your buttocks toward your feet while keeping your hands still. Stop when you feel a stretch in the front of your arms and hold for 30 seconds.
Cross-Body Triceps Stretch
Your triceps are the muscles on the back of your arms that extend your elbows and help you lift objects behind you and overhead. This stretch loosens and lengthens your triceps. Sit comfortably on a chair and lift your left arm in front of you, parallel to the floor. Place your right hand on your left elbow and use it to pull your left arm across your body, toward your right shoulder. Pull your left arm as close to your shoulder as possible and hold for 30 seconds, then do the same with the other arm.
Overhead Triceps Extension Stretch
Performing the overhead triceps extension stretch after a workout will help elongate and relax your triceps. Sit on a chair, straighten your back and tighten your stomach muscles. Lift your right arm directly over your right shoulder, point your elbow forward, bend your right arm and place your hand on your back. Lift your left arm and place your left hand on your right elbow. Relax your shoulders and use your left hand to push your right elbow down slightly. Simultaneously reach down with your right hand. Stop when you feel a stretch in the back of your right arm and hold for 30 seconds. Do the same with your left arm.
References
- American Council on Exercise: Flexible Benefits
- American College of Sports Medicine: "Practical" Strength Does Not Weaken Muscles
- Peak Performance: Mobility Exercises Will Prepare the Body to Move Quickly and Efficiently
- American Council on Exercise: Seated Bent-Knee Biceps Stretch
- American Council on Exercise: Overhead Triceps Stretch
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