7 arm stretches to relieve muscle pain in 2022, according to fitness experts

Have you ever noticed that your shoulders start to droop forward after a long day of typing at the computer? Poor posture is a result of the increasingly sedentary lifestyle that most Americans tend to follow. Over time, the long hours spent on the buttocks can lead to muscle loss, injuries, and many other problems.

Incorporating arm stretches into your routine is a great way to sustain your life Biceps, triceps and shoulder muscles Strong muscles, in addition to improving your posture. Arm extension exercises not only help sore muscles recover faster, but they can also improve flexibility, mobility and range of motion in the shoulder joints.

“Arms become tight when you exercise, lift weights, exercise, or perform a certain range of motion repeatedly,” he says. Nicole Glorfitness trainer and creator NikkiFitness YouTube Channel. “If you feel pain or your range of motion is less than the average person, you may need to stretch.”

How to stretch your arms at home

Our arms are made up of several muscles, including the biceps, triceps, deltoid, forearms, wrists, and chest. It helps us perform push-ups, pulls, lifts, lifts, wiggle our fingers, and balance. If you can’t extend your arms directly over your head or find that your shoulders are bowing, Glore says you can do some arm extensions at home to increase flexibility, build muscle, and improve your posture.

“There are a bunch of simple exercises you can do at home to reap all the wonderful benefits of stretching your arms,” ​​Glower says. All you need is a file yoga mat Or a towel and resistance tape. Glor recommends holding each pose for 20 seconds and incorporating them into the exercise two or three times a week between strength training or high-intensity interval training (HIIT).

If you’re looking to relieve muscle pain, improve posture, and increase flexibility, read on for the best arm stretches to add to your fitness routine. And be sure to check out Best shoulder movement exercises while you are at it!

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1

pat on the back

Repetitions: Hold for 20 seconds and repeat two to three times.

How: Raise both arms above your head and bend your right elbow so that your right hand lands behind your shoulder blades. Grab the right elbow with your left hand and gently push it behind you, keeping your chin raised. Repeat on the other side. Triceps training helps improve posture.

2

bent along the chest

Repetitions: Hold for 20 seconds and repeat two to three times.

How: Interlace your fingers behind you and try to bring your palms together (it’s okay if they can’t touch). Put your fingers behind you as you send your knuckles to the sky. This causes the chest and front deltoid muscles to tighten.

3

wrist heart

Repetitions: Hold for 20 seconds and repeat two to three times.

How: Find a wall or gate as in the picture. Flip your palms to the flat surface with your fingers down and gently press against the surface until you feel the stretch. This stretches the wrists and forearms. Then turn your hands so that the fingers are pointing down again, but this time the back of your hands is pressing against the wall.

4

go away and open

Repetitions: Hold for 20 seconds and repeat two to three times.

How: Press your right hand into the corner of the wall. Rotate your feet and body apart at a 45-degree angle so that your chest, shoulders, and biceps feel the stretch. Repeat on the other side. This is good for pressure pain and if your front body is tight due to everyday movement such as driving, bending over a computer, or carrying a child.

5

L stretch

Repetitions: Hold for 20 seconds and repeat two to three times.

How: Find a wall, bench, or bar that is close to hip height and rest your palms on it. Extend your feet so that your body is at a 90-degree angle or close to an upside-down “L.” Move your head and chest as close to the floor as possible. This stretch is great for yoga and gymnastics as well as functional movement if your shoulders are overly strengthened. It allows you to directly reach your arms in many fitness and daily life moves.

6

table top

Repetitions: Hold for 20 seconds and repeat two to three times.

How: Sit on the floor with your fingers pointing toward your feet and place your hands flat on the floor next to your hips. Place your feet under your knees and press them into the floor to raise your hips up. Look at the sky so that your neck is aligned with your spine. This extends your front shoulders and chest.

7

shoulder hold

Repetitions: Hold for 20 seconds and repeat two to three times.

How: Stand with your feet shoulder width apart. Relax your shoulders away from your ears and extend your right arm across your chest. Hold above or below the elbow joint with your left hand. Repeat on the other side. Make sure your shoulders don’t creep up to your ears – keep them relaxed.

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