Things You'll Need:
- An arm
- loose upper body clothing/ short sleeve shirt
-
Step 1
First do some "spirit fingers" exercises in order to warm it up/loosen it up. Stick your arm straight out (without locking the elbow) and spread your fingers out. Begin vigorously wiggling your fingers as if casting a magic spell on a child. After 10 seconds, keep wiggling your fingers but then include your wrist.. After another 10 seconds add your forearm. Finally add your upper arm.
-
Step 2
The next stretch involves your tricep muscle. Place your hand behind your head, holding your neck from the base of your skull. Your thumb should be against the side of your neck. Your forearm should be touching your ear and your elbow should be in line with your eye. Now lean your head back from your neck while at the same time adding resistance from your hand. You will feel the under part of your upper arm stretching. That is your tricep muscle getting a good wake up. Hold this position for 15 seconds, rest, and then repeat.
-
Step 3
You will now do a stretch of your bicep muscle using light curls. Simply let your harm hang down at your sides but bend your elbow at a 90 degree angle. Make a loose fist with your hand. With a two-second count, bring your loose fist up to your shoulder without moving your upper arm. Then bring it all the way down. Repeat this procedure ten times, rest 20 seconds, and then repeat again.
-
Step 4
The final stretch is the "wrist twist". Hold your arm out straight in front of you, ending in a fist with your wrist up. While maintaining your fist, try to turn just your wrist inward as far as it can go. When you reach the peek of rotation, allow the rest of your arm to follow. Then turn your wrist in the opposite direction, letting your wrist reach the peek of rotation before allowing the rest of your arm to follow. Do twenty rotations each. Then do the same set with your fist open instead of closed. You should definitely feel some circulation and flexing in your forearm area.
