So, you’ve again woken up with that annoying, nagging soreness in your arms after a tough workout or a long day of typing away on your computer, right? I feel you.
Just the other day, I woke up feeling like I had been arm wrestling with a sumo wrestler in my sleep.
That's when I knew it was time to get into some serious arm stretches to ease the soreness and get back to feeling great.
So, if you're dealing with post-exercise stiffness or just trying to shake off the desk-job blues, these arm stretches for soreness are here to save the day:
Best Arm Stretches For Soreness
Listed below are the best arm stretches for sore arms, biceps and triceps:
1. Cross-Body Shoulder Stretch
The cross-body shoulder stretch is excellent for relieving tension and soreness in the shoulder muscles.
By gently pulling your arm across your body, this stretch helps increase flexibility and range of motion in the shoulder joint.
It is among the best arm stretches for sore shoulder that helps reduce muscle tightness and can prevent future shoulder injuries.
Step-By-Step Guide:
- Stand or sit up straight.
- Extend your right arm across your body at chest height.
- Use your left hand to gently pull your right arm closer to your chest.
- Hold the stretch for 15-30 seconds.
- Switch arms and repeat.
2. Bicep Wall Stretch
The bicep wall stretch targets the biceps and chest muscles, which often become tight after activities like lifting or pushing.
Stretching these muscles against a wall helps improve their flexibility and reduces soreness.
It also helps in preventing muscle strains and improving posture by loosening tight chest muscles.
Step-By-Step Guide:
- Stand near a wall.
- Extend your right arm to the side and place your palm on the wall with your thumb pointing up.
- Slowly rotate your body away from the wall until you feel a stretch in your bicep and chest.
- Hold the stretch for 15-30 seconds.
- Switch arms and repeat.
3. Wrist Flexor Stretch
The wrist flexor stretch is a great arm stretches for reducing soreness in the forearm and wrist muscles.
By gently stretching the wrist flexors, this stretch helps alleviate tightness and discomfort caused by repetitive motions, such as typing or lifting.
It also enhances flexibility and prevents injuries related to overuse.
Step-By-Step Guide:
- Extend your right arm in front of you with your palm facing up.
- Use your left hand to gently pull your right fingers down and back towards your body.
- Hold the stretch for 15-30 seconds.
- Switch arms and repeat.
4. Doorway Chest Stretch
The doorway chest stretch is beneficial for opening up the chest and shoulder muscles, which can become tight and sore from activities that involve a lot of forward movements.
This arm stretch helps improve posture by counteracting the effects of slouching and promotes better breathing by expanding the chest cavity.
Step-By-Step Guide:
- Stand in a doorway.
- Place your forearms on either side of the door frame with your elbows at shoulder height.
- Step forward with one foot until you feel a stretch in your chest and shoulders.
- Hold the stretch for 15-30 seconds.
- Step back and switch feet if desired, then repeat.
5. Eagle Arms Pose (Garudasana)
The eagle arms pose is a unique stretch that targets the shoulders, upper back, and arms.
By intertwining the arms, this pose helps release tension and tightness in the upper body.
It is one of the arm stretches for soreness that improves shoulder flexibility and can help alleviate soreness caused by poor posture or prolonged sitting.
Step-By-Step Guide:
- Sit or stand up straight.
- Extend your arms in front of you at shoulder height.
- Cross your right arm over your left at the elbows.
- Bend your elbows so your forearms are perpendicular to the floor.
- Wrap your forearms around each other, bringing your palms together if possible.
- Lift your elbows to shoulder height and hold the stretch for 20-30 seconds.
- Unwind your arms and switch sides, then repeat.
6. Child's Pose with Extended Arms
The child's pose with extended arms is a relaxing stretch that benefits the entire upper body.
This pose gently stretches the shoulders, arms, and back, helping to relieve muscle soreness and tension.
It also promotes relaxation and stress relief, which can aid in overall muscle recovery.
The extended arms variation further enhances the stretch in the shoulders and upper back.
Step-By-Step Guide:
- Kneel on the floor with your big toes touching and your knees apart.
- Sit back on your heels.
- Extend your arms forward and lower your torso towards the floor.
- Rest your forehead on the ground.
- Stretch your arms out as far as possible while keeping your shoulders relaxed.
- Hold the stretch for 30-60 seconds, breathing deeply throughout.
Over To You
These are the 6 fantastic arm stretches to get rid of that arm soreness and keep you moving freely.
I tried these myself, and let me tell you, the relief was like a breath of fresh air after being stuck in a stuffy room.
Next time your arms feel like they've gone ten rounds in the ring, remember these stretches.
