Even though they are a vital part of the exercise, arm stretches are often disregarded. What’s the deal with stretching? In addition to reducing muscular tension, consistent stretching before and after your workout will improve your range of motion. 

Stretching your arms workout before and after will be addressed in this article. To get the most advantages from your pre-workout warm-up, you will need to move around much more than you would with static stretching. 

Arm Stretches Before a Workout 

You may enhance your upper-body workout by incorporating bicep stretches into your routine. These stretches can help you become more flexible and improve your range of motion, allowing you to move farther and faster. In addition, they aid in preventing injury and improving performance by relieving muscle tightness and tension. 

Pay attention to your body’s indications when performing these before a workout, and only push yourself as far as you feel comfortable. Breathe in and out smoothly, steadily, and comfortably. Avoid tensing your muscles or locking your elbows. It includes the following exercises:

1- Long Arm Stretches 

It is one of the superficial arm muscle stretches on this list. If you want to integrate pre-workout arm pushes into your warm-up practice, start with these chest stretches. 

Practicing cable chest presses during your workout is a great way to target your upper body. You can perform this exercise by following these simple steps: 

  1. Stand up tall and put your hands together, extending your arms out in front of you and palms facing each other. 
  2. Take a deep breath in and gently proceed to spread your arms as widely as you can. 
  3. Your main goal is to make your hands face forward with a stretch in your arms and chest. 
  4. Breathe out as you press your arms together, returning to the starting position.

We recommend you to do these stretches for 30 to 60 seconds for both hands. 

You might be concerned about the arm stretches benefits for which you perform these. This works on your deltoids, pectorals, and biceps, and the long stretch is one of the most simple but most effective stretches available. To get started on your workout journey, try this.

2- Standing Arm Stretches 

It is good trying out some standing arm swings for stretches that target the upper arms and chest. Running experience is helpful, but it’s not necessary. 

  1. Engage your core to maintain a straight back. Once you’ve lowered your knees, you will be in the squatting posture.
  2. You’ll need to control your breathing during this stretch. As if you were jogging, keep your breathing constant and robust throughout the entire process. 
  3. Stand still and swing your arms back and forth in a circular motion. 
  4. Aim for a 90-degree angle with your arms while performing this exercise. 
  5. Your arms should not cross your body at all. Gradually increase your speed until you reach your limit. 

Standing arm swings is good to practice for 30-60 seconds or until you are sufficiently warmed up. 

In addition to deltoids, pectorals, and biceps, your triceps may also be benefited from this type of stretch. Standing arm swings are among the top ones you may do. As it works on most parts of your upper body, make the most of your pre-workout stretches with a standing arm swing. 

3- Arm Circles 

Arm circles are a go-to for many beginners since they are both effective stretches for the arms and simple to perform at home or in the gym. It is one of the most common ones to feature on this list. 

Maintaining a straight back requires a strong core. Once you’ve lowered your knees, you’ll be in the squatting posture. 

  1. As you inhale, carefully raise your arms out in front of you. 
  2. Rotate your arms such that you’re forming enormous circles in the air and exhale as you do so. Start gently and cautiously, then gradually increase your pace as you feel more confident. As a result, your muscles will have an opportunity to adapt and become more active throughout the stretch. 
  3. To switch things up, try rotating your arms in the opposite direction once you’ve completed this in one manner. Switch to anti-clockwise rotations if you turn your arms clockwise.

To get the most benefit from this stretch, you should perform 10-15 circles in both directions for each repetition. Every day, spend between five and seven minutes working on this.

As you extend your arms, you’ll work your deltoids, biceps, and triceps. 

If you’ve ever wondered how to stretch your arms, these dynamic arm stretches are a great place to start. Because it’s so easy to use, but has a wide range of benefits for the upper body. 

4- Wall Bicep Stretch 

For aching muscles in your arms, you may want to try wall bicep stretches. To increase your muscle’s resistance, it is helpful to place your body on something solid. 

Incorporating your surroundings into your workout routine can be advantageous to athletes too busy to get to the gym. 

  1. Place one of your hands at shoulder height against the edge of a wall. Place one hand on the hip and the other on the ground to get the best results.
  2. Take a deep breath in and place your hand firmly against the wall before beginning this stretch. 
  3. Begin to spin your body away from the wall slowly. 
  4. Inhale and exhale as you fully stretch. 
  5. Please feel the stretch in your upper arm and shoulder muscles as you perform this exercise.

Before moving on to the other arm, hold the wall bicep stretch for 30 seconds.

In this, you’ll work on your biceps and your deltoids. 

To increase the amount of resistance your upper body feels during wall bicep stretches, you should apply a little more pressure to the wall than usual, and it will help alleviate arm pain. 

5- Horizontal Arm Extensions 

In some instances, their names may be the only method to distinguish between two practices that appear similar in appearance. Longarm chest stretches and horizontal arm extensions are very similar in practice. 

As simple as these may appear, proper execution is critical to your overall effectiveness.

Stand high with your feet shoulder-width apart to begin these pre-workout stretches. Position your hands in front of you to parallel them to the ground and extend them outward. 

If you’ve ever done a chest stretch, you’ll know those horizontal extensions are incredibly similar to long wings. 

  1. Turn your thumb down, so your palms face behind you and begin these upper stretches. 
  2. Inhale deeply as you start to pull your arms behind you slowly. 
  3. Maintain a strong core while holding this stance for 15 seconds. 
  4. Slowly begin to pulse your shoulders and arms while exhaling this stance. 
  5. Before starting the next reps, bring your arms back to their original stretched posture.

This arm swing technique activates pectoral, bicep, and deltoid muscles. 

There are several uses for this stretch. Consider adding horizontal arm extensions to your warm-up regimen to get the most out of your upper arm muscles. 

One of the easiest methods to keep track of your progress is doing horizontal arm extensions. When attempting your first rep, try to hold this stance for a total of 30 seconds. However, if you want to get the most out of these, you’ll need to warm up with longer and longer repetitions of each stretch.

Perform 2-3 sets of these to get the best benefits.

Which stretches are done after Workout?

Following our discussion of pre-workout, we now have a list of arm stretches after the workout. In contrast to the previous stretches, these movements are classified as the static arm extends rather than dynamic ones.

It is necessary to remain in the same position for a predetermined time during a static stretch to get the best results. For static ones, you will need to hold these stretches rather than move your body. You can try the following exercises in this regard:

1- Upper Trapezius (Neck) Stretch 

  1. Set one of your hands on the lower portion of your back and the other on the opposite side of your head as you begin to stand or sit erect. 
  2. Look straight ahead as you slowly lower your chin toward your shoulder, allowing your neck to lengthen. 
  3. Repeat this on the other side after holding for at least 30 seconds.

2- Overhead Triceps and Shoulder Stretch 

  1. Begin to stand or sit taller. Resting your forearm between your shoulder blades on your back while raising one arm overhead is a great way to relieve stress and tension. 
  2. You should feel a slight stretch in your shoulder blades and the back of your arm after doing this. Experts say that you never want to tug on your elbow.
  3. Don’t push your bicep past your ear. 
  4. Please do it again on the other side after at least 30 seconds of holding it.

3- Cross-Body Shoulder Stretch 

  1. Begin by standing or sitting tall. With your opposite hand, grab one arm above the elbow and pull it across your body toward your chest until you feel a stretch in your shoulder. 
  2. Keep your elbow below your shoulder height. 
  3. Try to hold for at least 30 seconds before switching sides.

4- Reclined Spinal Twist 

  1. In a prone position, stretch your arms out in front of you, either straight or bent like a goal post. 
  2. As long as one of your legs is extended, bring your other knee into your chest and slowly lower it over the long one. 
  3. Keep your shoulders level on the floor and hold the stance for at least 30 seconds before swapping sides.

Health Benefits

Flexibility, fitness, and tone can all be maintained through stretching. Stretching has other health advantages, and your muscles will be more flexible if you do some stretching before and after your workout.

  • It gets your muscles ready for work out like a warm-up, and it’s a good thing. 
  • Your blood circulation will also be improved, making you feel more energised throughout the day. 
  • With this, you’ll become more proactive and do more in a day than you ever have.

Additionally, you may also enjoy the following advantages:

  • An increase in your range of motion and flexibility. 
  • You may also get relaxation and stress reduction when you practise this. 
  • As part of the warm-up process for many sports such as cricket and baseball, rowing, swimming, and martial arts, it is necessary. 
  • It can also help you perform better.