Stretching is an important part of physical health and wellness. However, if you’re too stiff to move your arms, you won’t get the most gain out of your workouts. Arm stretches not only make your upper-body gym days easier, but they also contribute to a more mobile lifestyle.

8 Arm Stretches

Overhead Triceps Stretch

This stretch is mainly for your triceps. Since this targets your triceps, this move opens up your shoulders and upper back. Therefore, it gives you more mobility and less stiffness.

How to do it: Stand or sit up tall with your feet shoulder-width apart. Reach one arm overhead and bend your elbow so your hand reaches down toward your upper back. Use your opposite hand to gently press on your bent elbow for a deeper stretch. Hold for 20 to 30 seconds, then switch arms.

Cross-Body Shoulder Stretch

Practice this stretch to relieve tension in your back and shoulders. This move will definitely open up the back of your shoulders, which can get tight from poor posture or repetitive motions.

How to do it: Standing or sitting shoulder width apart, extend one arm straight across your body. Using your opposite hand, gently pull your arm toward your chest. Keeping your shoulders relaxed, hold for 20 to 30 seconds. Switch sides and repeat.

Biceps Stretch Against a Wall

This pose focuses on the muscles in your biceps and chest. This stretch helps offset the natural tendency to keep your arms bent, especially when texting or typing, giving your biceps and chest relief.

How to do it: Stand next to a wall and extend your arm to where your hand is in line with your shoulder. Placing your palm against the wall, slowly turn your body away from your arm. Hold for 20 to 30 seconds, then switch sides.

Wrist and Forearm Stretch

This move is mainly for tight wrists and forearms. Benefits of this stretch include reducing wrist and forearm tension, which can build up from constant phone use or repetitive tasks.

How to do it: Extend one arm in front of you, palm facing up. Use your opposite hand to gently pull your fingers back. Hold for 15 to 20 seconds, then switch hands. For an extra stretch, flip your palm downward and repeat.

Eagle Arms Stretch

This move focuses on the shoulders, upper back, and arms. This stretch is great for those experiencing tightness in their shoulders and upper arms.

How to do it: Extend your arms straight in front of you. Cross one arm over the other, then bend your elbows. Try to bring your palms together or as close as possible. Lift your elbows slightly and hold for 20 to 30 seconds. Switch arms and repeat.

Doorway Chest and Arm Stretch

This mainly targets your shoulders and back. These wall stretches counteract poor posture and open up the shoulders. Additionally, it helps prevent tightness from creeping into your arms and upper body.

How to do it: Standing in an open doorway, place both hands on the frame at shoulder height. Make sure your elbows are bent.  Step one foot forward and gently press your chest forward until you feel a stretch in your chest and arms. Hold for 20–30 seconds, then step back and relax.

Tabletop Reverse Arm Stretch

This stretch works your biceps, elbows and forearms. This tabletop pose opens up the front of the arms. It also effectively counters the effects of daily forward motion, like typing or lifting.

How to do it: Sit on the floor with your fingers pointing behind you and palms flat. Slowly lean back, keeping your arms straight, until you feel a stretch in your biceps and forearms.

Behind-the-Back Clasp Stretch

This move works your shoulders, biceps and chest. This exercise opens the shoulders and stretches the front of the arms. If you need a posture reset, this is the move for you.

How to do it: Start by clasping your hands behind your back. Straightening your arms, gently lift your hands upward while keeping your chest open.

How Do You Release Tight Arms?

Releasing tight arms involves a combination of movement, stretching, and relaxation techniques. Tightness can come from overuse, poor posture, stress or lack of mobility. The key is to gently loosen up the muscles and improve circulation.

How To Stretch a Pinched Nerve in the Arm?

To stretch a pinched nerve in the arm, try gentle neck and shoulder stretches, like tilting your head to one side, to relieve pressure on the nerve roots. Nerve gliding exercises, which involve slowly moving the arm and neck to “floss” the nerve, can also help. Always move carefully and stop if the pain worsens.

Frequently Asked Questions

How To Relax Sore Arm Muscles? If you’re a gym girlie or stick to a consistent fitness routine, then you know the pain of sore muscles. Sore muscles in your arms specifically are an unfortunate pain. To relax your sore arm muscles, follow the RICE Method. It translates to the four steps: rest, ice, compression, and elevation.

Should I Stretch My Arm if It Hurts? If your arm hurts, gentle stretching is okay if the pain is from soreness or stiffness. Light movement can help ease tension and improve circulation in those cases. If the pain is sharp, sudden, or comes with numbness or weakness, then avoid stretching. It could be something more serious.