How to Stretch Arm Muscles. Stretching is an important part of exercising and is too often overlooked. Stretching helps to loosen your body and can help prevent cramping and pulled muscles. Stretching also increases flexibility and improves range of motion.
Extend your arm straight out to the side with your thumb towards the ceiling. Your arm should be parallel to the floor. Remember to keep your hand open.
Place the palm of your hand on something stationary, like a doorway or a pole.
Stand with your feet placed shoulder width apart.
Rotate your upper body away from your extended arm without moving your feet. Rotate slowly and don't let your arm fall.
Stop when you feel a stretch in your bicep.
Hold the stretch for at least 30 seconds.
Repeat this stretch on your other arm.
Stretch Your Triceps
Extend your arm straight out in front of you with your palm facing the ceiling.
Keep your upper arm extended while bringing your hand back to touch your shoulder.
Bring your entire arm up so that your elbow is pointing to the ceiling. Allow your hand to slide from your shoulder to your upper back.
Reach with your other arm, above and behind your head, and push your pointed elbow back until you feel a stretch in your triceps.
Wait, in this position, for a minimum of 30 seconds.
Switch arms and repeat this stretch.
Stretch Shoulder Muscles
Extend you arm straight out to your side with your thumb towards the ceiling.
Lower your arm, so that your hand is level with the top of your abdomen.
Find a doorway or another stationary object and place the palm of your hand on it.
Rotate your upper body until you feel a stretch through your upper arm and shoulder.
Hold the stretch for at least 30 seconds. Rest before the next stretch.
Reach across your body to just above your hip. Take your other arm and, at the elbow, gently pull your stretching arm. Do not pull your elbow up or down, but across your torso as if drawing a line that is parallel to the floor.
Hold this position for 30 seconds, resting a few seconds before the next stretch.
Reach across your chest and place your hand on your opposite shoulder. If you cannot reach your other shoulder, go as far as you can without serious discomfort.
Use your other arm and gently pull the elbow on your stretching arm towards the shoulder your grabbed with your hand.
Maintain the stretch for at least 30 seconds, and then repeat these stretches on the other shoulder.