Stretches
Arm stretches from the shoulders to the wrists
A simple arm stretch routine works down the arm in order: a cross-body stretch for the back of the shoulder, an overhead tricep stretch, a wall biceps stretch, then gentle wrist stretches with the arm straight in front. Hold each for five slow breaths, about 30 seconds, on both arms, and keep the elbows soft.
The arm works as a chain. The shoulder lifts it, the biceps bends the elbow, the triceps straightens it, and the forearm muscles move the wrist and fingers. Long hours of typing, carrying a child or shopping bags, or a strong practice full of plank and push-ups can leave any link in that chain tired and stiff.
The routine below works down the arm in order, takes about eight minutes, and most of it can be done sitting. If the shoulders are the main complaint, the eight stretches for laptop-weary shoulders go further on that part.
When should you see a doctor or physio?
Check first if you have:
- numbness, tingling or weakness in the hand or fingers, especially at night;
- pain on the inner or outer side of the elbow that has lasted more than a couple of weeks;
- a sharp pain or a pop in the front of the upper arm, with bruising;
- a shoulder that catches, clicks painfully or will not lift.
Wrist and forearm stretches should feel gentle. Come out of anything sharp.
How do you do an arm stretch routine?
Hold each stretch for five slow breaths, about 30 seconds, on both arms. Breathe out as you settle into each one.
- Arm circles to warm up. Reach the arms out to the sides at shoulder height and make small, slow circles forward eight times, then back eight times. Breathe normally.
- Cross-body shoulder stretch. Bring the right arm across the chest and hold it above the elbow with the left hand. Keep the right shoulder down. You feel this in the back of the shoulder.
- Overhead tricep stretch. Reach the right arm up, bend the elbow so the hand drops between the shoulder blades, and rest the left hand on the elbow. The tricep stretch page has four more versions.
- Wall biceps stretch. Stand side-on to a wall and place the right palm flat on it at shoulder height, slightly behind you, thumb up. Turn the chest slowly away from the wall until you feel the front of the arm.
- Wrist flexor stretch. Hold the right arm straight in front, palm up. With the left hand, draw the right fingers gently down and back. You feel the inside of the forearm.
- Wrist extensor stretch. Turn the right palm down and press the back of the hand gently so the fingers point down. You feel the top of the forearm.
- Eagle arms. Cross the right elbow under the left, bend the elbows and bring the palms towards each other. Lift the elbows slightly. This reaches between the shoulder blades, as in Eagle Pose. Switch the cross.
- Puppy Pose to finish. From hands and knees, keep the hips over the knees and walk the hands forward until the chest sinks towards the floor, forehead on a cushion. Puppy Pose with the arms long has the set-up. Five to eight breaths.
Common mistakes
- Locking the elbows. In the wrist and biceps stretches, keep a soft bend.
- Pulling the fingers hard. The wrist is small. A gentle pull is enough.
- Shrugging. Let the shoulders drop away from the ears on every out-breath.
- Rushing. Two quick breaths is not enough for a muscle to settle.
Make it easier or harder
- Easier: do everything seated; use a strap for the tricep stretch; for the wrists, press the palms together in front of the chest and lower the hands slowly instead.
- Harder: for the biceps, clasp both hands behind the back and lift them a little; for the wrists, kneel with the palms on the floor and the fingers turned towards the knees, then lean back gently, only if the wrists are healthy.
Where do arm stretches fit?
The arms rarely tighten alone. The chest stretches for rounded shoulders open the front of the body that the arms pull forward, and the upper back stretches between the shoulder blades complete the picture from behind.
Questions
How do you stretch the biceps?
The simplest way is at a wall. Place the palm flat on the wall at shoulder height, slightly behind you, with the arm straight and the thumb up, then turn the chest slowly away until you feel the front of the arm and shoulder. Keep the elbow soft rather than locked.
Can you do arm stretches sitting down?
Yes. The cross-body stretch, the overhead tricep stretch, eagle arms and both wrist stretches all work sitting in a chair, in everyday clothes, and take about three minutes together.
Why do the forearms feel tight after typing?
Typing, gripping a phone and holding a mouse keep the small muscles of the forearm working for hours in a similar position. Many people like a few wrist stretches and a shake of the hands every half hour or so. If pain, numbness or tingling comes into the hand, see a doctor or physio.
Should you stretch your arms before a workout?
Before a workout, keep it moving with arm circles, shoulder rolls and gentle swings across the body for a minute or two. Save the held stretches for after the workout or for a break from the keyboard, when the muscles are warm and you can breathe slowly into each one.
What is a cross-body shoulder stretch?
Bring one straight or slightly bent arm across the front of your chest and hold it above the elbow with the other hand, drawing it gently towards you. You should feel it in the back of the shoulder. Keep the shoulder down, away from the ear, and hold for about five slow breaths on each side.