The biceps brachii, triceps brachii and brachialis are the primary muscle groups in your upper arms that work with your forearms and shoulders to flex and extend the arms at the elbow joint. They also work with the shoulders and back to move your shoulder joints in different directions. Stretching these muscles and the brachial plexus -- which is a group of nerves that extends from your thoracic spine to your hands and fingers -- alleviates tension and stiffness that can inhibit your ability to move well. Physical therapist Chris Frederick, author of "Stretch to Win," recommends that you combine other body parts to stretch with your upper arms instead of isolating them.
Ball Arm and Back Stretch
Step 1
Kneel in front of a stability ball on both knees, and put your hands on top of the ball with your palms facing up.
Step 2
Push the ball forward to extend your arms and lower your torso to the ground. Exhale slowly as you sit back onto your heels.
Step 3
Hold the stretch for three deep breaths and return to the starting position. Perform five to six reps of this exercise.
Standing Palm Press
Step 1
Stand with your legs slightly apart and your left side of your body facing a wall.
Step 2
Put your left palm against the wall with your fingers pointing up and keep your left arm straight. Depress and retract your shoulders slightly to keep your chest cavity open. Hold the stretch for five to six deep breaths.
Step 3
Turn your hand so that your fingers are pointing down. Press your left palm against the wall and hold for another five to six deep breaths. Repeat the stretch with your right arm.
Posterior Capsule Stretch
Step 1
Stand and bring your left arm across your chest. Relax your left hand and press your right forearm against your left elbow gently with your right palm facing you.
Step 2
Depress and retract your shoulders back slightly as you hold the stretch for five to six deep breaths.
Step 3
Repeat the stretch on your right shoulder arm. Do not turn your torso as you stretch.
Tips and Warnings
- Physical therapist Gray Cook, author of "Athletic Body in Balance," recommends that you perform one extra stretch on the side of the arm and shoulder that feels tighter than the other side. Do this method in the stretching session until both sides feel relatively equal.
Things You'll Need
- Stability ball
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Stretch to Win"; Ann and Chris Frederick; 2006
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