Sun's out, gun's out...to stretch! Here are ten effective arm stretches with easy-to-follow instructions:
1) Triceps Stretch:
- Extend your right arm overhead.
- Bend your elbow, reaching your hand down your back.
- Use your left hand to push on your right elbow gently.
- Hold for 15-30 seconds and switch sides.
2) Bicep Stretch:
- Extend your right arm straight in front of you.
- Turn your palm up and gently pull back on your fingers with your left hand.
- Hold for 15-30 seconds and switch sides.
3) Shoulder Stretch:
- Bring your right arm across your chest.
- Use your left hand to pull your right arm closer to your chest gently.
- Hold for 15-30 seconds and switch sides.
4) Wrist Flexor Stretch:
- Extend your right arm in front with the palm facing down.
- Use your left hand to gently bend your wrist, pointing your fingers towards the floor.
- Hold for 15-30 seconds and switch sides.
5) Wrist Extensor Stretch:
- Extend your right arm in front with the palm facing up.
- Use your left hand to gently bend your wrist, pointing your fingers towards the ceiling.
- Hold for 15-30 seconds and switch sides.
6) Forearm Stretch:
- Extend your right arm straight in front.
- Use your left hand to bend your wrist downwards, feeling the stretch in your forearm.
- Hold for 15-30 seconds and switch sides.
7) Chest Opener Stretch:
- Clasp your hands behind your back.
- Straighten your arms and lift them slightly, opening your chest.
- Hold for 15-30 seconds.
8) Neck and Shoulder Stretch:
- Tilt your head to the right, bringing your right ear towards your shoulder.
- Use your right hand to pull your head gently for a deeper stretch.
- Hold for 15-30 seconds and switch sides.
9) Cross-Body Arm Stretch:
- Extend your right arm straight across your chest.
- Use your left hand to pull your right arm towards your chest.
- Hold for 15-30 seconds and switch sides.
10) Overhead Reach Stretch:
- Interlace your fingers and extend your arms overhead.
- Lift your chest and reach upward, feeling the stretch in your arms and upper back.
- Hold for 15-30 seconds.
Remember to breathe deeply and consistently during each stretch, and never force your body into a position that causes pain. Hold each stretch for a duration that feels comfortable for you.
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