1. Vary the Movement
The arms are the most versatile and moveable parts on our body. You use them in so many different positions; reaching and subjecting them to so many different angles that it's a wonder they don't twist right off. The joints, ligaments and muscles in the arms are made to move in different directions to perform a multitude of tasks. So often in exercise, we take those variations for granted. Simple one-way stretches are all they get before we move on to work on the abs or strengthening routines.
2. Any time, Anywhere
You can perform the two-part arm stretch any time during the day that you are feeling tense. It's a particularly good stretching routine for people who do not move their arms much or who sit at a desk all day doing computer work. A simple pulling on the joints to yank them out of their malaise is not nearly as beneficial as a back and forth routine. In the gym, do the two-part arm stretch before and after lifting or after a rotation on all the machines.
3. Arm Stretch: Part One
Stand with your legs shoulder length apart. Set your hips firmly so that you can hold your balance while you stretch. Bend your knees slightly to help with the support and make sure your feet are pointed forward. Reach out with one arm to the side, holding your body still. Reach back as far as you can with that arm, feeling the stretch. You also may hear a light popping while doing this move, which is quite common, especially as we age. Hold the stretch while taking three deep breaths slowly in and out, counting to 10.
4. Arm Stretch: Part Two
After the three breaths, slowly move that same arm across the front of your body. With the opposite hand, push gently on the outstretched arm just above the elbow. Hold that stretch for another count of ten and three deep breaths. Repeat with the other arm. You should only have to do this stretching one time on each side to get the full benefit.
5. Variations on a Theme
The two-part arm stretch also can be done from a sitting position. Sit on a hard chair that will hold your torso in place and be careful not to pull yourself off the chair. This exercise also is beneficial to the neck, which you must hold still while doing it. The neck receives some nice isometric toning while you hold it still. The abs can benefit too. Suck them in when you pull and tighten them on each breath.
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