Stretching the Arms, How?

[Rich_2k3]

Now I know there are loads of stretching threads on this forum but I've had a look and they are all about ur legs.

 

Now what I really want to know is some good stretches for ur arms and shoulders. After using weights (free or machines) ur arms and upper body are stiff, tight and inflexable, I always find that after 5-10 mins on the arm rower Its hard to touch ur arms behind ur back. The gym fitness instructer says that u must stretch after lifting weights because as ur muscles grow and u dont stretch properly u will lose flexability and range of movement, this is why so many bodybuilders are slow and inflexible.

 

Now I know the 2 basic arm stretches, the across ur body tricep one and the one where u pull ur arm behind ur head (I think its 4 deltoids). Do u know any other good arm and shoulder stretches because I want 2 be able to do some weight training and then be able to stretch well, keeping a good range of movement and flexability. There always seems to be lots of leg stretches but very little arm/shoulder stretches (I only know 2), and at my dojo we never do arm/shoulder stretches, we simply warm them up.

[Squawman]

When I work my upper body with weights the stretch I like to do is puting my feet a little wider than shoulder width and then lock my hands behind my back. Then bend over at the waist and let my arms fall over my head. It stretches your biceps, shoulders, chest and forearms. I will also do this when I'm stretching my legs. I have my legs wide and stretching my hamstrings then I just come up and put my hands behind my back and then back down letting hands go over the head. It's a good multi purpose stretch.

 

Another good one is sitting on the floor, legs out straight, hands behind me with palms flat on the floor. Then I walk my hands backward as far as possible.

 

Flexibility and strength are the keys to injury prevention.

[Rich_2k3]

Thx i'll try them.

[Sorynn]

Here are a couple things you can try:

 

1. Grab a broomstick (or one of those lightweight bodybars) with a wide overhand grip. Then, raise the stick over your head and behind you, so your arms are parrellel with the ground. If you do not feel a stretch, put your hands closer together and try again.

 

I learned this from Scientific Stretching by Thomas Kurtz, and I recommend the book.

 

2. ISOMETRIC STRETCHING: You can use stretches that are similar to your weightlifting techniques. I think a person can get very creative with these, as long as you only feel muscular tension and not joint pain.

 

Example 1: Once you are done with your chest exercises, grab some very lightweight dumbbells and perform a fly to the limit of your range of motion. Once you feel the tension, stretch against it and hold it for 30 seconds.

 

Example 2: Once you are done with triceps, grab a moderate weight dumbbell in once hand, and lower it behind your head as if you are going to do a tricep extension. Use your other hand to push the weight down untill you feel tension in the tricep. Then resist against the tension for 30 seconds.

 

WARNING: BE VERY CARFUL and start these slowly and with LIGHT MUSCULAR TENSION. Doing too much too fast can tear a muscle.

 

3. Watch or join a yoga class. They have a lot of great core (ab and lower back) and upper body stretches, like upward facing dog pose and childs pose.

 

Good luck!

 

Sorynn

[Ironberg]

I learned this from Scientific Stretching by Thomas Kurtz, and I recommend the book.

 

Good book!

[WhiteBelt]

I learned this from Scientific Stretching by Thomas Kurtz, and I recommend the book.

 

Good book!

 

I'll second that. You can pick it up pretty cheap and it has plenty of stretching for your entire body.