Stretch your arms and chest to keep the muscles loose and supple. Stretching increases the blood flow to your muscles and reduces the risk of injuries while you work out, play sports or even while you're doing simple chores around the house. Doing stretches also improves your flexibility and increases your range of motion, which can lead to a better athletic performance. Always warm up by walking or jogging in place before stretching.
Triceps Stretches
Keep your triceps loose and flexible by doing triceps stretches every day. Stand or sit to begin overhead triceps stretches. Extend your right arm over your head, bend at the elbow and place your right hand in the middle of your shoulder blades. Place your left hand onto the right elbow and gently pull down on the elbow to move your right hand down your spine. Hold for five seconds and repeat on the left side.
Do interlocking triceps stretches by bending your right arm, keep the elbow pointed to the ceiling and aim the right hand down your back. Reach your left hand behind your back and grasp your right hand. Keep your fingers interlocked as you gently pull. If you can't clasp your hands, hold a towel in each hand and pull.
Biceps Stretches
Stretch your biceps by doing doorway biceps stretches. Stand in the center of a doorway, place your hands on each side of the door frame. Keep your feet in place as you lean forward until you feel the stretch in your biceps and shoulders. Hold for three seconds; repeat the stretch three to five times.
The wall stretch loosens biceps muscles. Stand next to a wall and place your right hand against the wall. Slowly turn your body in the opposite direction of your hand until you're facing away from the wall. Stop when you feel the pull and hold for three seconds. Repeat three to five times on both sides.
Forearm Stretches
Forearm stretches help keep the muscles in your forearms and wrists flexible. Do flexed wrist extensions by extending your right arm in front of you, keep it waist high with the palm facing up. Use your left hand to press the fingers of your right hand downward until you feel the stretch in your wrist. Hold for five seconds; repeat three to five times on both sides.
The upward wrist extension is another forearm stretch. Extend your right arm in front of you, palm facing downward. Grasp the right hand with your left and pull it back towards your wrist until you feel the stretch. Hold for five seconds, repeat three to five times on both hands.
Chest and Shoulder Stretches
Loosen your chest and shoulders by stretching them daily. Start corner pectoral stretches by standing in a corner with one foot in front of the other as you face the wall. Place your forearms on the wall, keep the elbows slightly bent and at shoulder height. Tighten your abdominals and don't arch your back as you lean forward toward the wall. Stop when you feel the pull in your chest; hold for three to five seconds. Repeat five to 10 times.
The behind-the-back pectoral stretch also helps loosen shoulder muscles. Start this stretch by standing straight, legs shoulder-width apart. Roll your shoulders back and extend both arms backward and clasp your hands. Press your arms upward as far as you can. Hold for three seconds; repeat three to five times. If you cannot clasp hands, raise your hands up as they're extended behind you.
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