1. Working From the Wrists Up
When it comes to stretching the arms, the wrists are often forgotten; however, it is important to stretch the wrists to prevent conditions such as carpal tunnel syndrome, tennis elbow and golfer's elbow. To begin, rest on your hands and knees and turn your hands so that your fingers are pointing in towards your knees. Keep your palms flat on the floor and gently lean backwards, stretching the wrists and inside forearms. Ease into the stretch slowly, only going as far as is comfortable. Hold for 15 to 30 seconds.
2. The Yawn
The yawn is not only a great stretch for the arms, it also works the shoulders and sides of the chest. Lay on your back and lift your arms overhead, stretching down with your feet and up with your hands. Hold for a few deep breaths and then grip your right wrist with your left hand. Gently bend to the left until you feel the stretch down your arm and side. Hold for 10 to 30 seconds and repeat on the opposite side. Repeat the stretch 2 to 3 times on each side.
3. Open Up
Stand with your feet about hip width apart and your spine tall and straight. Intertwine your fingers behind your back and then gently lift your arms up as far as you can without compromising a straight back. Breathe deeply into the stretch, trying to lift a bit further with each exhale. After 15 to 30 second, bend forward at the hips, keeping your hands lifted behind you. As you drop forward, you should be able to lift your hands a bit further. This great double arm stretch works biceps and shoulders and also helps to open the chest. When you are ready to release the stretch, engage your abs and lift to standing before releasing your hands.
4. The Backwards Prayer Pose
While there are many great yoga poses for the arms, the namaste forward bend is one of the best, as it stretches the legs while also stretching the wrists and forearms. Stand with your feet a bit further than shoulder width apart and place your hands together in a prayer position behind your back, fingers point up. If this is uncomfortable, you can point your fingers down until you gain flexibility. Inhale and rotate your upper body to the right. On the exhale, lean forward at the hips, dropping your torso as far over your right leg as possible without bending the knees. Hold for 15 to 30 second before engaging your abs, lifting to center and repeating on the left side.
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