The benefits of stretching include improved flexibility, increased range of motion and prevention of injury. Stretching your arms and shoulders regularly can also help improve your posture and reduce upper-back tightness and neck pain. Make sure to precede all stretching routines with a thorough warmup. Hold all stretches for 30 to 60 seconds. Repeat each stretch at least three times.
Front of Shoulder Stretch
Stand with your feet about shoulder-width apart and your knees slightly bent. Pull your abdominal muscles in toward your spine. Clasp your hands behind your back and stretch your arms out straight. Lift your arms up as high as you can behind you. As a modification, grasp a towel behind your back with both hands, and lift your hands as high as you can. Do not allow your shoulders to hunch up by your ears, and do not drop the head forward during this stretch.
Back of Shoulder Stretch
In the same standing position described in the previous exercise, cross your right arm across your body to the left. Your palm should face back. With your left hand, grab hold of your right arm, either at the forearm or the bicep. Do not pull on the elbow joint directly. Hug your right arm in to your chest. Turn your head and look over your right shoulder. Before stretching the left arm, swing both arms gently in front and in back of you.
Triceps Stretch
Again with feet apart and knees slightly bent, stretch your right arm straight up to the ceiling. Grab your upper arm near your elbow with your left hand. Bend your right arm reaching the fingers of that hand between your shoulder blades. Do not allow your arm to press against your head. Pull on your right arm, stretching your triceps muscle. Keep your abdominal muscles pulled in for the entire stretch. Repeat with the left arm.
Forearm Stretch
In the proper standing position as detailed previously, stretch your right arm straight out in front of you. With your left hand, grab hold of the back of your right hand. Make sure the palm of your right hand is facing your body. Pull your hand toward you. After holding this stretch, rotate your wrist slightly so your fingers point toward your left toe. Hold this second stretch as well, before repeating both stretches on your left side.
