Back of the arms stretch

It’s no secret that doing push-ups will work the muscles of your chest. But did you know that when you do a push-up it also works your triceps? That’s because your triceps help your chest muscles when you push something away. This traditional stretch for the back of your upper arm can be done sitting or standing.
Another good triceps stretch is patting yourself on the back when you’re finished!
To do this stretch, follow these steps:

1. Raise one arm overhead and bend your arm at the elbow so your fingers are reaching down your spine and your elbow is pointing upward.
2. Place your other hand on your raised elbow and as you exhale gently press your elbow back so your fingers reach farther down your spine. If reaching overhead is awkward or uncomfortable, try the stretch with your raised elbow against a wall, and use the wall to apply the pressure to your elbow.
3. Hold the stretch for 30 seconds or four to five slow, deep breaths.
4. Repeat this stretch with your other arm.

A few do’s and don’ts for this stretch:

• Do keep your eyes looking forward.
• Do keep your back straight and deepen the stretch by moving your elbow back, not by moving your rib cage forward.
• Do try to walk your finger tips farther down your back.
• Don’t arch your back.
• Don’t force or bounce the stretch.

Stretches for the Dreaded Upper Arm

If you’re a woman of a certain age, you may have been led to believe that, like death and taxes, flabby upper arms are inevitable at some point. Well, I’m here to tell you that doesn’t have to be the case. Upper arm development and definition are a big goal for both men and women. Men love to show off their “guns” and women are constantly looking for the solution for their flabby upper arms. With the focus on toning this area, remember it’s just as important to stretch and lengthen these muscles too. By lengthening the muscles on the front and back of the upper arm, stretching can aid in bringing firmness and definition to this area by allowing the muscles to respond more effectively to toning exercises. Biceps and triceps are the two main muscles of your upper arm. The biceps (your “guns”) are in the front of your upper arm. Contracting your biceps muscles bends your elbow. Your triceps are smaller and a little better hidden in the back of your upper arm. Contracting your triceps straightens your elbow. With that in mind, to stretch your biceps you need to straighten your elbow and to stretch your triceps you need to bend your elbow.

Kneeling Chest Stretch

The official names for the muscles of your chest are pectoralis major and pectoralis minor —more commonly known as the pecs (pectoralis is pronounced pek-tuh-ral-is). Whether you exercise regularly or you’re a perfect couch potato, if you don’t stretch these muscles regularly, they can tighten and shorten, which cause your shoulders to round forward. Most people already have weak upper back muscles, and this constant pulling from tight pecs weakens your back muscles even further, creating even more of an imbalance between your chest and upper back muscles. The end result is rounded shoulders and poor posture (and your mother shouting at you to stop slouching!).

The following stretch is designed to help increase the range of motion in your shoulders by lengthening and stretching the pectoralis major. To do this stretch, follow these steps:

1. Kneel on a carpeted floor or mat with your forearms crossed and resting on the seat of a sturdy chair.
2. Breathe in and as you exhale let your head and chest sink below the chair seat.
3. Hold the stretch for 30 seconds and feel your shoulders and upper chest stretch, while you use deep breathing to help you sink gradually deeper into the stretch.

A few do’s and don’ts for this stretch:

• Do start the stretch in the comfort zone and gradually progress into a deep stretch.
• Do avoid arching or rounding your back.
• Don’t allow your pelvis to tilt back or tuck under.

Seated upper back stretch

This stretch targets the smaller muscles in your upper back — specifically the rhomboids —and you should feel this stretch between your shoulder blades. It’s important to keep this muscle group strong and flexible because the rhomboids play an important role in good posture.
Ironically, for many people, their rhomboids are weak and overstretched. If you find that your shoulders roll forward when you stand or sit, you probably need to focus on strengthening these upper back muscles.
To do this stretch, follow these steps:

1. Sit on the floor with your knees slightly bent and your arms crossed behind your knees.
2. Inhale as you lean forward, letting your chest rest on your thighs.
3. As you exhale, round your back and pull away from your knees, but be sure that your arms are locked under your knees.
4. Hold this position for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this stretch:

• Do feel your shoulder blades move away from each other.
• Do tilt your pelvis under.
• Don’t tense up your shoulders.
• Don’t hold your breath.

Supported upper back stretch

What I like about the supported upper back stretch is that you don’t have to get down on the floor to do it. It’s easy to do at the gym, at home, or outdoors. Just find a sturdy support that is about hip height. Be creative — if you’re outdoors, use the back of a park bench or even a tree. If you’re at the gym, you probably can find a ballet barre, a ledge, or a railing. And if you’re at home, use the kitchen counter or table To do this stretch, follow these steps:

1. Stand with your feet about hip-width apart and place your hands on a sturdy surface for support.
2. Move your feet back far enough so you can extend your arms as you move your chest toward the floor.
3. Exhale and get a deep stretch by pressing your chest toward the floor and your hips toward the ceiling so you have a slight arch in your back.
4. Hold the stretch for 30 seconds or four to five slow, deep breaths.

A few do’s and don’ts for this stretch:

• Do keep your neck in line with the rest of your spine.
• Do use your breath to relax into the stretch.
• Don’t drop your chin to your chest.
• Don’t round your spine.

Lat stretch on all fours

This position is a great stretch for your latissimus dorsi — the largest muscle in your back. Even though this muscle is located on your back, it attaches to your arm; therefore, you need to reach with your arms to fully stretch this muscle. Also, your lats attach to your lower back, so tightness in this muscle can create pain and imbalance in your lower back. As you reach in this stretch, you feel your muscles stretch on each side of your back.When doing this stretch, follow these steps:

1. Begin with your knees and your hands on the floor (you may want to use an exercise mat to cushion your hands and knees).
2. Exhale and reach your arms straight forward and lower your chest toward the floor, keeping your hips higher than your shoulders.
3. Inhale, exhale, and move your shoulders and arms toward the right as far as you can reach and still keep your hips anchored to the ground.
4. Hold for 30 seconds or four to five slow, deep breaths and then move back to center position.
5. Repeat the same stretch but reach to the left instead.

A few do’s and don’ts for this stretch:

• Do feel a slight arch in your back.
• Do press your chest toward the floor and keep your hips high.
• Do progress through the stretch gradually and slowly.

Shoulder rotation stretch

You’ll feel this stretch all around your shoulders because it targets the smaller, deeper muscles known as your rotator cuff and the front part of your deltoid known as the anterior deltoid. You need a stretching strap or towel for this stretch.
To do this stretch, follow these steps:

1. Stand up very tall with your feet about hip-width apart.
2. Grab each end of your towel or strap with your palms down and resting in front of your thighs.
3. Straighten your arms and inhale as you raise your arms overhead.
4. Exhale and take your arms farther behind your head without arching your back.
5. Hold the stretch for 30 seconds or for four to five slow, deep breaths.

That exercise may help remind your body of how to keep your core stable as you move your shoulders.
A few do’s and don’ts for this stretch:

• Do keep your arms symmetrical as you hold the stretch.
• Do progress through the stretch gradually and slowly.
• Do stand up tall as you hold the stretch.
• Don’t twist to either side.
• Don’t bounce or force the stretch.