How to Do Arm Stretching Exercises Before and After Weightlifting
Stretching your arms before and after weightlifting is crucial. Stretching before your workout not only helps loosen the muscle and prepare it for heavy work, it also helps prevent injury. Arm stretching exercises after your weightlifting routine not only assists with recovery, it will also increase the gains that you will achieve.
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Instructions
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Pre-Workout Stretching
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Wear comfortable clothing that is suitable for strenuous activity. Your clothing should be loose enough that you are able to do your stretching unhindered.
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Begin with a most basic arm stretch. This should be done before you touch a weight plate or a machine. You will perform this stretch alternating between both arms. Start with your right arm straight up in the air, bend it at the elbow toward your backside. Place your palm face down on your back between your shoulder blades. Take your left palm and put moderate pressure on your right elbow pushing it back toward your forehead in one continuous motion. Hold it for a few seconds and then repeat with your other arm.
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Switch back to your right arm and follow the same procedure with your right palm on your back. This time, instead of putting the pressure on your elbow, take your left hand around your back and grab the fingers of your right hand. This is a little more advanced and will give you more of a stretch. If you cannot reach your fingers, or if it causes you too much discomfort, do not attempt it. Never force a stretch.
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Place a couple of blocks on the floor that are approximately three to four inches high. If you do not have blocks, you can use two benches and place them side by side. Put each palm on a block or on top of the bench seat and get into the ready position for a push up.
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Perform the down maneuver of a push up. You will need to get your chest below the level of your palms so you can get a really good stretch in the front and rear of your shoulders. Do not bounce or rush this move. Hold the position for a few seconds.
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Start your weightlifting exercises for your arms. Do as much as you planned, and when you are finished, immediately perform your post workout stretching. You want to get these stretches in before your muscles completely recover.
Post-Workout Stretching
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Walk over to a piece of gym equipment that has two vertical support posts and that is not going to move. Grab each post with your left and right hands and lean forward as far as you can until you feel the peak of your stretch. Hold it for a few seconds.
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Sit on a bench with your knees out in front of your body. Put your right palm on your right knee and left palm on your left knee. Bend forward at your waist. Hold it for a few seconds.
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Remain in your seated position, but spread your knees apart. Bend all the way forward and put your elbow against the inside of your knees. Squeeze your knees together as closely as possible, feeling the stretch in your triceps, and hold it for a few seconds.
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Finish up your routine with the basic stretch you performed before you started working out. This time, apply the pressure on your elbows with a little more force, holding it for about 30 seconds.
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Tips & Warnings
Consult with your doctor before performing any kind of exercise. Although weight lifting is very beneficial to your good health, you can do a lot of damage if your body is not prepared. Always use your best judgment when it comes to physical activity.
Your post workout stretches will likely be a little more painful than before you worked out. Your muscles have been through a lot, and although a little pain is normal, a lot of pain is not. If you feel severe pain, stop immediately and contact your personal physician.
