Sore arms are likely the cause of overusing the muscles without first warming up and stretching. Proper stretching is the best way to prevent injuries, including overuse injuries, before physical activity such as sports. Even working at a computer and holding your arms in a flexed or extended position for prolonged periods can stress the muscles and lead to soreness.
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The triceps are the muscle group on the back of your upper arm. Stretching the triceps relieves tension there and prevents further injury. To stretch the triceps, reach toward the ceiling with your left arm. Then, bend your left arm and touch behind your neck. Push down on your left elbow with your right arm until you feel a stretch in the back of your left arm. Hold for 30 seconds and switch arms.
The biceps are the muscles on the front of your upper arm. Tense biceps need a different stretch than the triceps because they perform the opposite action. Biceps flex the elbow whereas triceps extend the elbow. To stretch the biceps, extend your arms out to your sides at shoulder level. Start with your palms facing forward, Without lowering your arms, rotate your arms until your palms face behind you and you feel a stretch in the front of both arms. Hold for 30 seconds.
Forearm Flexor and Extensor Stretch
The forearms are the muscles of your lower arm. These muscles move your wrist and assist with moving your elbows. The forearm flexor and extensor stretch lengthens the top and bottom of your forearm through bending the wrist forward and backward. Extend your left arm in straight in front of you with your palm facing the floor. Bend your wrist back toward you and use your right hand to pull against your fingers and increase the stretch. Hold for 30 seconds, and then lift your arm to shoulder level and bend your left wrist toward the floor. Use your right hand to pull your fingers toward you, and increase the stretch for 30 seconds.
Twist Right and Left Stretch
The twist right and left stretch is a partner stretch for the arms. It targets the wrists and forearms through rotation in each direction. Hold your left arm straight in front of you. Your partner grabs your left wrist and elbow. Relax as your partner twists your arm to the left. Keep your elbow straight. Hold for 12 seconds, and then have your partner twist your forearm to the left for 12 seconds. Switch arms.