When you think of stretching and mobility training, your legs and lower body might be the first thing to come to mind. However, your arms and upper body need some love, too! That’s why we’ve put together an arm stretching sequence that will feel fantastic before or after your next upper body workout. It includes:
- Overhead Tricep Stretch
- Chest Opener
- Clasped Hands Neck/Trapezius Stretch
- Shoulder Stretch
- Seated Chest and Shoulder Stretch
In the rest of this article, we’ll explain each stretch so you can do them easily and confidently. Stretching before a workout helps prevent injury, and stretching after helps speed up muscle recovery time. So, what are we waiting for? Let’s get started!
5 Ways To Stretch Your Arms Before (And After!) Your Next Workout
Overhead Tricep Stretch
Sit or stand up tall and reach your right hand overhead. Bend it at the elbow and use your other hand to press on your right elbow and gently pull your arm behind your head. Draw your shoulders away from your ears and breathe deeply. Hold the stretch for 20 to 30 seconds, then switch sides.
Sit or stand up straight and clasp your hands behind your back, interlacing your fingers with palms together. Straighten your arms as much as possible, and then gently pull your hands away from your body as much as you can. Draw your shoulders down and away from your ears and feel the stretch across your chest. Breathe deeply and hold the stretch for 20 to 30 seconds.
Clasped Hands Neck/Trapezius Stretch
Sit or stand up straight and clasp one hand in the other behind your back. Draw your hands to the right side of your body and rest them on your waist just above your right hip. Now, lean your head to the right (toward your hands) and feel the stretch in the left side of your neck and trapezius muscle. Breathe deeply, hold for 20 to 30 seconds, then switch sides.
Sit or stand up straight and extend both arms in front of your body. Bend your left elbow and place your left hand on your right upper arm, then gently press your right arm in front of your body. You’ll feel a stretch through your right shoulder. Hold for 20 to 30 seconds, then switch sides.
Seated Chest and Shoulder Stretch
Sit up straight on a mat with your legs extended in front of you. Place your hands behind your body, fingers pointing toward you, then arch your upper body and tilt your head back. Breathe deeply through your chest, feeling the stretch through your chest and shoulders. Hold for 20 to 30 seconds.
Try this stretch sequence before or after your next arm workout, or even after a long day of driving or computer work. Remember to breathe deeply and relax into each new shape.