Arm and Shoulder Stretches
Pendulum stretch: Stand up straight with your feet shoulder-width apart. Bend forward at the waist and let one arm hang loose towards the floor. Gently swing your arm back and forth in small circles. Gradually increase the size of the circles until you feel a stretch in your shoulder. Hold for 30 seconds, then repeat on the other side.
Eagle arm stretch: Stand up straight with your feet shoulder-width apart. Cross your right arm over your left arm at the elbow and bring your palms together. Reach your right arm under your left arm and hook your fingers together. Bend your elbows and bring your hands towards your chest. Hold for 30 seconds, then repeat on the other side.
Shoulder roll: Stand or sit up straight with your shoulders relaxed. Slowly roll your shoulders forward and then backward in a circular motion. Repeat 10 times in each direction.
Arm circles: Stand up straight with your arms at your sides. Make small circles with your hands, gradually increasing the size of the circles until you feel a stretch in your shoulders. Repeat 10 times in each direction.
It is important to warm up before doing any stretches, such as by walking or jogging for 5 minutes. You should also breathe deeply and slowly while stretching. If you feel any pain, stop the stretch immediately.
Arm and shoulder stretches can be done at any time of day, but they are especially beneficial after activities that can tighten the shoulders, such as sitting at a desk for long periods of time or working out.