1. Warming Up With the Wrists
When it comes to stretching the arms, the wrists are often forgotten, but stretching your wrists can help to prevent carpal tunnel syndrome as well as forearm and elbow pain. When stretching the wrists, it important to work on flexion and extension. With your palm facing down and your right arm extended straight out in front of your body, grip your fingers with your left hand. Gently pull your fingers in towards the underside of your forearm until you feel a little stretch at the top of your wrist. Hold the stretch for 15 to 30 seconds. With palm still face down, and the fingers of your right hand uplifted, gently pull your fingers back towards the top of your forearm using your left hand, stretching the wrist and bottom of the forearm. Again, hold the stretch for 15 to 30 seconds and repeat on the left arm.
2. Basics for Biceps
Extend your arm out straight and place your palm and entire length of your arm against a wall. Your arm should be horizontal to the ground and your spine tall and straight. Begin to turn your body slowly away from the wall until to stretch the biceps and deltoids. Breathe slowly in and out as your hold the stretch, and then gently push your right palm into the wall, holding for about 5 second. When you release the push, turn your body a bit further, hold for 5 seconds and repeat the push. After 3 or 4 pushes, relax and repeat the single arm stretch on the opposite side.
3. Time for the Triceps
Lift your right arm overhead and then bend at the elbow, resting your palm on the center of your back below your neck. Use your left hand to gently press your elbow down and back to stretch the triceps. Breathe slowly and deeply during the stretch, making sure to keep your spine tall and straight. Hold for 15 to 20 seconds and then perform the stretch on the left arm.
4. Can't Forget the Classics
Stand with your feet about hip width apart and your spine tall and straight. Cross your right arm over your body, keeping your elbow straight. Lift your left hand and apply gently pressure just above your right elbow, stretching the arm from elbow to shoulder. Hold for 15 to 20 seconds before repeating on the left arm.
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