Stretching is an important part of any workout plan. Stretching pumps more blood to your muscles and can relieve stress as well. The timing of your arm stretching routine is paramount. Any stretching should be completed only when muscles are warmed up properly. The best placement for arm stretching is at the end of an intense upper body workout when your arm muscles have finished doing all of their hard work. Hold each of these arm stretches for 30 to 45 seconds.
Shoulders
Stand with feet apart and knees slightly bent, cross your left arm across your chest pointing your fingers to the right. Grab your left arm with your right hand, either grasping the upper arm or the forearm. Never pull on your elbow. Keep your palm facing back and your arm parallel to the ground. To deepen the stretch, turn your head to look over your left shoulder. Follow all steps to stretch your right shoulder as well.
Biceps
Find a wall for this stretch. Facing the wall, extend your left arm against the wall at shoulder height so that your entire arm from palm to shoulder is touching the wall. Gently turn your body to the right, aiming to get your torso at a right angle to your arm. Keep the arm parallel to the ground and your palm pressed into the wall throughout the entire stretch. Do not force this stretch; gently turn into the stretch and repeat with other arm.
Triceps
In a standing or seated position, extend your left arm above your head. Bend your left arm behind your head and grasp your elbow with your right hand. The fingers of your left hand should rest against the upper back, pointing down between the shoulder blades. Gently pull on your left arm, stretching your triceps. Do not allow pressure from your bent arm to force your neck forward. Repeat to the other side.
Forearms/Wrists
Stretch your left arm straight out in front of your body. Keeping your arm straight, point your fingers down toward the ground with the palm of your hand facing your body. Using your right hand, gently apply pressure to the top of your left hand pushing it toward your body in order to deepen the stretch. Next, turn your hand around so your palm faces away from you. Again, use your right hand to stretch your left hand back toward the body. It is better to apply the pressure on the palm of your hand, instead of your fingers. Complete both stretches on the right side, as well.
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