3 Key Arm Stretches

Key Takeaways:

• Stretch Triceps, Biceps/Pecs, and Lats after doing arm workouts. 

• Hold stretches for 30-60 second each.

• Read more to avoid common mistakes in positioning to maximize your stretch.

You just finished your swim, row, or pitching practice. You are tired, but know that stretching immediately after your workout is key for improving flexibility, improving recovery, and preventing injury. Here are the 3 stretches you must do after exercising your arms:

The Triceps Stretch

The Triceps is a muscle on the back of your upper arm. It control movements at the elbow and shoulder and is frequently used with push ups, throwing, and pulling (swim) exercises. The Triceps is the muscle that straightens your arm with throwing and at the end of a freestyle pull. When the Triceps muscle becomes tight and unbalanced, athletes may feel pain at their elbow or shoulder. This tightness places athletes at risk for overuse injuries and poor movement patterns.

To stretch this muscle:

1. Bring your arm up and bend the elbow behind your head.

2. Reach your fingers toward the floor while you use your other arm to pull the elbow closer to your head.

3. Keep your shoulder and elbow in line and stand up tall.

   • Common mistakes include pointing the elbow out or forward and a slouching posture, which will not stretch the muscles.

4. For a deeper stretch, engage your core and focus on deep breathing.

5. Hold for 30-60 seconds for each arm.

The Biceps & Pec Stretch

The biceps muscles are on the front of your upper arm. They are used when you bend your elbow such as with rowing, golf, and tennis. When these muscles become tight and unbalanced, athletes may feel pain at their elbow and shoulder. This tightness places athletes at risk for overuse injuries and poor movement patterns. The pectoral "Pec" muscles are the muscles on your chest. They are used when you throw and push. When these muscles become tight and unbalanced, athletes may feel pain along their ribcage and shoulders. This tightness places athletes at risk for overuse injuries, costochondritis, and poor movement patterns.

To stretch these muscles:

1. Find a wall or pole.

2. Place your hand on the wall with the fingers pointing away from you, horizontally.

3. Keeping your elbow straight, turn your body away from the wall.

   • A common mistake is allowing the elbow to "hyperextend" (into a "double-jointed" position).

4. For a deeper stretch, engage your core and focus on deep breathing.

5. Hold for 30-60 seconds for each arm.

The Lat Stretch

The "Lat" (latissimus dorsi) muscle is a large muscle that spans from your shoulder to your mid-back. It controls movements at the shoulder and back and are frequently used with swimming, rowing, and pull ups. When the Lat muscle become tight and unbalanced, athletes may feel pain at their shoulders and/or back. This tightness places athletes at risk for overuse injuries and poor movement patterns.

To stretch theses muscles:

1. Find a safe comfortable place to kneel.

2. Sit back on your heels and reach your arms forward on the ground, allowing your head to relax between your arms.

3. For a deeper stretch, take deep breaths.

4. To focus on one arm at a time, walk both of your hands over to one side then repeat for the other side.

5. Hold for 30-60 seconds for each position.

Stretching is one of the most important things you can do for your body to enhance your performance, recover better, and prevent injury.

Take 5 minutes after your workout to ensure your gains.