1. Stretch Overhead
Stand with your feet shoulder-width apart and bend your knees slightly. Point your toes straight forward. Raise your right arm up next to your head. Bend at the elbow and reach the fingers on your right hand toward your right shoulder blade. With your left hand, reach over your head and grab your right elbow. Use your left hand to support your right arm during your stretch. By applying a little pressure with your left hand, you can deepen this stretch. Count to 8 before releasing from the arm stretch. Inhale and exhale slowly as you stretch and keep your back straight; arching your back reduces the effectiveness of the stretch. Switch to your left hand and repeat the process. For warmup stretches, repeat each arm 2 to 3 times.
2. Stretch Triceps with Crossover Moves
This arm stretch works your triceps and your deltoids. Stand with your feet shoulder-width apart and knees slightly bent or sit with your back straight and your feet flat to the floor. Bend your left arm at your elbow joint until your left hand extends across your body. Reach across your body with your right hand and grab your left elbow. Apply pressure with your right hand to deepen the stretch. Focus on breathing. Inhale and exhale once per count and hold the stretch for 8 counts. Switch arms and repeat the stretch. Keep your supporting hand on your elbow instead of your shoulder. Stop if you feel any pain or discomfort.
3. Deepen Exercise Stretches
Some body builders prefer to use weights to deepen their stretches and hold each stretch for 20 to 30 seconds. To use weights in an overhead stretch, put a dumbbell in your stretching hand and allow the weight to hang over your back while you stretch. If you're unsure of the amount of weight to use, pick a lightweight dumbbell to prevent overextending your muscles. Flexible people can use a variation on the overhead stretch by using the monkey grip. As you reach toward your shoulder blade, bring your opposite hand around behind your back with your palm facing away from your back. Grip your fingers from your right hand to the fingers on your left hand and lock. Switch arms and repeat from the other side. If you can't reach your fingers with a monkey grip, you can use a towel or a golf club to deepen the stretch.
