Stretching your hands and arms alleviates tension and stiffness than can build up during exercise or working at a desk. This can prevent arthritis and other muscle and joint disorders associated with stiff joints. Perform these stretches daily as many times as needed to prevent arm and shoulder problems. You can do them at home, at the gym or at work.
Standing Wall Palm Press
This exercise stretches the nerves and tissues that extend from your thoracic spine and into your hands and fingers. Stand with your right shoulder facing a wall, and put your right palm against the wall with your fingers pointing up. Pull your shoulders back slightly and keep your arm straight as you hold this stretch for five to six deep breaths.
Turn your hand so that your fingers are pointing down. Press your palm against the wall and hold the stretch for another five to six deep breaths. Repeat the stretch on the other hand.
Shoulder Stretch on Ball
This exercise stretches your shoulders, back and arms together to decrease pressure upon your spine. Kneel on the ground on both knees, and put your hands on top of the stability ball in a karate chop position. Take a deep breath and exhale, bending your torso forward and pushing the ball away from you. You should feel a stretch from your armpits to your back. Hold this stretch for five to six deep breaths. Bring your body upright and repeat the stretch three more times.
Standing Lateral Stretch
This stretches works on your tissues that connect your arm and shoulder to the sides of your torso and upper hip. Stand with your feet slightly apart, and raise your left arm over your head. Lean your torso to your right and gently push your pelvis to your left. Hold the stretch for five to six deep breaths. Repeat the stretch on the opposite side.
Palm Press
This exercise stretches your arm extensors and flexors while keeping your shoulder blades retracted. Stand or sit up tall and press your palms together like a prayer position. Gently lift your elbows up as high as you can, and hold the stretch for three deep breaths. Then turn your hands around so that your fingers are point down. Hold this stretch for three deep breaths. Repeat this exercise two to three times.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Pain-Free Program"; Anthony Carey; 2005
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