Stretching serves to warm up your bicep and triceps muscles before intense use and helps them recover afterward. This is important, regardless of whether you work your arm muscles during exercises such as lifting weights or do your lifting while on the job. Stretching before activity gets blood flowing to your biceps and triceps, increasing their flexibility and decreasing your risk of injury. After physical activity, stretches help relax tired or cramping muscles.
Recommendations
Stretching requires preparation to make the process more effective. The American Council on Exercise recommends a general 10- to 15-minute warm-up, such as a gentle, arm-swinging walk, before you stretch. As you perform each stretching exercise, avoid holding your breath by paying close attention to your breathing pattern. In addition, unless you feel unusual or extreme pain, hold each stretch for a minimum of 10 to 30 seconds.
Biceps T-Stretch
Stand straight, place your feet hip-width apart, point your toes forward and bend your knees slightly. Begin the stretch by inhaling through your nose as you raise your arms, palms down, even with your shoulders. Make sure to keep your shoulders straight, turn your palms face down and begin exhaling slowly though your mouth. Hold this position for 30 seconds.
Standing Biceps Stretch
Stand straight, put both arms behind your back and clasp your hands. Inhale as you rotate and straighten your arms so your palms are facing downward and then begin raising your arms up. Stop when you feel your biceps stretch and exhale slowly.
Overhead Triceps Stretch
Stand straight with feet hip-width apart, point your toes forward and bend your knees slightly. Begin the stretch by inhaling through your nose as you bend your right arm at the elbow and then lift your arm straight up against your head and touch your shoulder blade with your fingers. Use your left arm as a support mechanism to help you maintain the stretch by placing and gently holding your left hand on your right elbow. You should feel the muscles along the back of your arm begin to stretch. Exhale through your mouth and hold this position for 30 seconds. Repeat this stretch using your right hand as support for stretching your left triceps muscle.
Triceps Side Stretch
Starting from a standing or kneeling position, inhale as you raise your right arm to shoulder level and swing it straight across your body. Place your left hand in the area of your elbow to keep your arm in place and slowly begin to exhale as you feel your triceps stretch. Repeat this stretch using your right hand to support your left elbow.
Member Comments