When it comes to stretching, many people immediately think of the legs and back. The best known movements, in fact, involve the muscles of the cervical and lumbar spine, the thighs, the calves, the buttocks. Instead, it is important to stretch your arms and shoulders as well. All the more so after a workout that mainly involved the upper body. Here are a few very effective arm stretching exercises.
Because they are important
Chest, shoulders, arms and shoulder blades need to be stretched just as much as the legs, especially after an intense workout. If not, various problems could arise, such as tensions, contractures, injuries, wear. Therefore, it is important to perform specific stretching exercises for the shoulders and upper body after each fitness routine that has worked these areas.
The ideal is do 3 to 5 repetitions, but a single execution may already be enough to get the first benefits.
Stretching from the sofa
- Get on all fours in front of a sofa or chair.
- Bring your elbows onto the seat, crossing your hands behind your back (approximately neck height).
- Focusing your gaze on the ground, push your chest towards the floor until you feel a stretch along your upper back, triceps, and shoulders.
- Maintain the position for 20-30 seconds.
Movement of the scorpion
- Lie down with your stomach on the ground.
- Press the hip and pelvic bones against the ground and open the T-shaped arms.
- Bend the left elbow and push with the left palm to the ground, keeping the right arm straight.
- Keeping the hip and right leg rooted, lift the left leg off the ground and bring it to the right, placing the left foot behind the right buttock (the left hip rotates up and back).
- Using your left palm for leverage, begin to open your chest to the left until you feel a stretch along your right upper body.
- Hold the position for 15-30 seconds and repeat on the left side.
Stretching on all fours
- Get on all fours, with your knees in line with your hips and your hands under your shoulders.
- "Slip" the left arm under the right shoulder, extending the right arm forward.
- Bring your left arm as far as possible without feeling discomfort or pain. The left palm is facing up.
- Once you have reached the end of your range of motion, rest your left cheek and the back of your left shoulder on the ground.
- Hold for 15-30 seconds before repeating on the other side.
Council: if this stretch is too intense or difficult, place the palm of your untuck arm on the floor at a more comfortable distance and lift your head off the ground.
Rotation to the wall
- Stand upright, with your torso and stomach leaning against a wall.
- Open your right arm in a T-shape, resting your palm against the wall.
- Keeping the palm firmly rooted, slowly open the chest to the left side and turn the head towards the left shoulder.
- At the same time, start slowly moving away from the wall until you feel a stretch along your right bicep, chest, and neck.
- Hold the stretch for at least 15-30 seconds and repeat on the opposite side.
- Get on all fours, with your knees under your hips and palms under your shoulders.
- Keeping the weight on the knees, turn the wrists until the fingers point towards the body.
- Gently shift your weight onto your hands, feeling a stretch along the inside of your wrist.
- Hold the tension for 15-30 seconds.
ConsiglioIf you don't stretch your wrists often, try to relax in this movement, as it can be tiring for these joints.
- In an upright position. Interlace your fingers with your palms facing up.
- Slowly, stretch your arms as far as possible towards the ceiling, looking forward.
- Hold the position for 20 seconds, being careful not to arch your back.
- Repeat 2 times.
Hands behind your back
- Sit with your stomach facing the back of the chair and your legs apart.
- Extend your arms up.
- Bend the left one so that the hand touches the part of the back between the two shoulder blades.
- With your right hand, grab your left elbow and gently push down.
- Maintain the position for 10 seconds. Repeat with the other arm.
Small circles with shoulders
- Stand with your legs slightly apart and your knees slightly bent.
- Extend your arms out, following the line of the shoulders, with the palms facing the ground.
- Keeping your arms straight, start drawing small circles.
- Do 20 repetitions and then reverse the direction of rotation. Perform 3 sets.
Consiglio: do not raise the arms above the shoulder line, to avoid excessive stimulation of the trapezius.
The Crab Walk is also excellent as a warm-up exercise.
Stretching is also useful for combating overlapping nerves.
Stretching for abdominal adhesions is also useful.