Upper Arm Stretches
Sit on the floor with your feet flat and knees bent. Place your palms on the floor behind you with your fingers pointing away from your body. Keeping your hands planted, slowly slide your butt forward away from your hands.
This stretch targets the biceps brachii and the brachialis, which are involved in bending the elbow, and rotation of the forearm so that the palm of the hand faces forward or upward.
From a seated position plant your feet just over shoulder-width apart, place your palms on your knees and lean forward. Look to one side and gently push that shoulder toward the ground between your feet. Hold for 15-90 seconds, and repeat for other side. To deepen this stretch plant your feet farther apart.
This stretch targets the coracobrachialis, which is involved in bringing the upper arm toward the midline of the body, and raising the arm in front of the body.
Lift your arm above your head allowing your hand to fall behind your head. Without letting your arm move, use your opposite hand to apply pressure as if to bring the arm down in front of you. Relax and repeat three times for each side.
This stretch targets the triceps brachii, which is involved in bringing the arm back behind the body.
Forearm Stretches
Place your palms against the top of a sturdy table with your fingers pointing towards you, and straighten your arm and gently lean forward. Hold this position for 15-90 seconds. If this stretch feels too intense try one arm at a time.
This stretch targets you flexors, which are involved in bending the wrist so that the palm moves towards your forearm.
Bring your arm straight out in front of you with your palm down and use your opposite hand to apply gentle pressure to bend your wrist down. Hold this position for 15-90 seconds, and repeat on other side.
This stretch targets your extensors, which are involved in bending the wrist so that the back of the hand moves toward the forearm.