Getting active is an important part of leading a healthy lifestyle, but it’s also key to make sure that your body is properly prepared for exercising.
That’s why pre-workout stretching plays an integral role in maintaining health and wellness; it reduces the likelihood of injuries and can help you maximize the efficiency with which you exercise.
Stretching out your arms before a workout helps make exercise even more productive without straining muscles or joints too much.
Here, we discuss some of our favorite arm stretches that will effectively prepare you for whatever kind of workout routine you have planned:
Best Arm Stretches Before Workouts For Beginners
Listed below are the best arm stretches every beginner should perform for a risk-free workout session:
1. Arm Circles
Arm circles are an excellent warm-up exercise that helps increase blood flow to the shoulder and arm muscles.
This dynamic stretch improves shoulder joint mobility and flexibility, preparing your upper body for a wide range of arm movements during your workout.
It also helps reduce the risk of muscle strains and enhances overall shoulder health.
How To Perform?
- Stand with your feet shoulder-width apart.
- Extend your arms straight out to your sides at shoulder level.
- Begin making circular motions with your arms, gradually increasing the size of the circles.
- Do this for about 15-30 seconds, then reverse the direction of the circles for another 15-30 seconds.
2. Wall Angels
Wall angels are an effective exercise for improving shoulder mobility and posture.
By sliding your arms up and down the wall while keeping them in contact with the surface, you engage the muscles responsible for stabilizing the shoulder blades and the upper back.
This arm stretch before the workout helps correct rounded shoulders and strengthens the muscles that support a healthy shoulder position.
How To Perform?
- Stand with your back against a wall, feet hip-width apart.
- Bend your elbows to 90-degree angles and press them against the wall.
- Slowly slide your arms up the wall as high as you can, keeping your elbows and wrists in contact with the wall.
- Then, slide your arms back down to the starting position.
- Repeat this movement for about 10-15 repetitions.
3. Overhead Triceps Stretch
The overhead triceps stretch is particularly beneficial for the triceps muscle group, which plays a significant role in various upper-body movements.
By stretching the triceps, you can increase the range of motion in your elbow joint and alleviate tension in the upper arm.
This stretch is especially useful if your workout involves activities like weightlifting or push-ups.
How To Perform?
- Raise your right arm overhead and bend it at the elbow, reaching your hand down your upper back.
- Use your left hand to gently push on your right elbow, helping to stretch the triceps.
- Hold this stretch for at least 30 seconds on the right arm, then switch sides.
4. Cross-Body Arm Stretch
Cross-body arm stretches are excellent for targeting the deltoid and upper back muscles.
This stretch helps relieve tightness in the shoulder region and improves the flexibility of the rotator cuff, reducing the risk of shoulder injuries.
It also aids in enhancing the range of motion in your arms, which can be especially beneficial for activities involving reaching or throwing motions.
How To Perform?
- Extend your right arm straight in front of you at shoulder level.
- Bring your left arm across your chest and gently pull your right arm towards your chest.
- Hold this stretch for 20-40 seconds on the right arm, then switch sides.
5. Tricep Pulldown
The tricep pulldown is a great arm stretch before workout to specifically target and stretch the triceps, the muscles at the back of your upper arm.
By holding your elbow and gently pulling it downward, you elongate and release tension in the triceps, which can be especially useful if you plan on doing exercises that engage this muscle group, such as dips or tricep pushdowns.
This stretch can improve your triceps' flexibility and range of motion, making your arm movements during your workout smoother and more effective.
How To Perform?
- Stand or sit with your back straight and your feet shoulder-width apart.
- Raise your right arm overhead and bend it at the elbow, bringing your hand behind your head.
- Use your left hand to gently grasp your right elbow.
- Gently pull your right elbow downward and slightly behind your head to feel a stretch in your triceps.
- Hold this stretch for 15-30 seconds on the right arm, then switch sides.
Over To You
Remembering to properly prepare for workouts through arm stretching can make a tremendous difference in the quality and quantity of results you get out of your workout session.
Stretching helps warm up the muscles, tendons, and ligaments so that they are more elastic and less likely to tear during activity.
Additionally, it’s known to reduce soreness afterward and helps increase flexibility.
And as an added bonus, making it a part of your regular routine serves as a wonderful means of calming the body and mind before an intense workout session.
Therefore, take some time out of your day today to try out these fantastic arm stretching exercises intended specifically for pre-workout preparation.
