Many people do not give appropriate time to stretching the muscles of the arms. However, flexible arm muscles can reduce pain, increase range of motion, and possibly even prevent injury. Before stretching, do at least five to 10 minutes of cardiovascular exercise to warm up your muscles and ready them for stretching. Each stretch should be held for 30 to 60 seconds. Ideally each stretch should be repeated two to three times.
Shoulder Stretch
Stretch your shoulder by extending your right arm across your body so your hand points to the left. Grab your right bicep with your left hand and gently pull the arm closer to your chest. The palm of your right hand should face behind you, and you should be careful not to allow the left hand to grab your elbow. To deepen the stretch, turn your head to look out over your right shoulder. Repeat this stretch with the other arm.
Tricep Stretch
Extend your right arm straight up in the air above your head. Using your left hand, grab hold of your right arm just below your elbow. Bend your right arm behind your head with your right palm facing your back. The fingers of your right hand should point down between your shoulder blades, and your left forearm should be above your head. Gently pull on your right elbow stretching the arm further behind you. Do this stretch with the left arm as well.
Wall Stretch
Face a wall with your right arm extended flat against it at shoulder height. Your palm should be against the wall. Turn your upper body to face the left side. Turn until your chest is at a right angle to the wall and your extended arm. If you can, turn even further, decreasing the distance between your arm and your back and allowing your chest to face away from the wall. You can vary this stretch by performing it with your arm at an slight angle pointing up or down. Make sure to promote balance by stretching the left side as well.
Wrist and Arm Stretch
Stretch your right arm straight out in front of you at shoulder height. Keep your right arm straight for all stretches. With your fingers pointing down and your palm facing your body, gently pull the hand toward you with the left hand. Next, flex the fingers up to the ceiling with your palm facing away from you. With your left hand, gently pull your right hand toward your body. Finally, rotate the hand and arm so your fingers point down with your palm facing away from you. Again use the left hand to pull the right hand toward your body. Repeat all three stretches on the left arm.
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