25 Best Stretches for Arms to Relieve Pain & Build Strength Fast

Have you ever reached for something on a high shelf or stretched your arms while getting out of bed, only to be met with sharp pain or stiffness? If you have, you’re not alone. Many people experience discomfort in their arms, which can interfere with daily activities and workouts. Fortunately, effective stretches for arms can relieve pain, improve flexibility, and enhance strength. This article will help you get started with effective arm stretches so you can feel better and easily perform daily activities. Keep reading to learn How to Get Flexible Fast?

As you’ll see, Pliability’s mobility app is a fantastic tool for achieving your goals. With Pliability, you can access effective arm stretches that relieve pain, enhance strength, and improve flexibility, helping you feel better and perform daily activities with ease.

Why Stretch Your Arms?

Your arms probably aren’t the first body parts you think of that need regular stretching. But just like your back and legs, your arms, which carry a lot throughout the day, can benefit from simple stretches. 

“Stretching is like a lubricant for your muscles and joints,” says Laura Reising, PT, DPT, a physical therapist at Hinge Health. “It gets everything moving and pliable. Repetitive motions in your daily routine can make your muscles tight. Whether you’re typing on a computer all day, doing fine needlework, or gardening, stretching can help decrease muscle tightness, soreness, and pain in your arm muscles, including your biceps, triceps, forearm muscles, and joints. Even activities that aren’t very active can cause tension in your hands and arms. Gripping a steering wheel during a long drive or holding a book that you just can’t put down may be passive activity, but the muscles in your hands and arms are active. The effects can spread up your arms if you’re not maintaining a comfortable, supportive position during those activities. “When you sit with your shoulders rounded for too long without breaks, you can get stiff and tight in the neck, shoulders, and upper back,” says Dr. Reising. 

“Stretching opens up the chest and arms to maintain mobility and avoid pain.” Stretching your arms is also essential when exercising, especially if you play pickleball or other racquet sports, golf, swim, use cardio machines like rowers, or lift weights. Even during a lower body workout, your hands and arms still have to pick up and hold weights. So don't skip your arms when warming up and cooling down. 

Arm Anatomy: The Muscles that Need Stretching 

Arms comprise several muscles, including the:
‍

• Biceps
• Triceps
• Deltoids
• Forearms
• Wrists
• Pectorals
  ‍

They help us perform pushing and pulling, lifting and raising, wiggling our fingers, and balancing. If you can’t extend your arms directly overhead or have found that your shoulders are becoming hunched, Glor says you can practice some arm stretches at home to increase flexibility, build muscle, and improve posture. “There are a range of simple exercises you can do at home to reap all of the wonderful benefits of stretching your arms,” Glor says. 

All you need is a yoga mat or towel and a resistance band. Glor recommends holding each posture for 20 seconds and incorporating them into your workout two or three times a week in between strength training or high-intensity interval training (HIIT). 

When Arm Stretches Hurt: What to Know 

Being sore and in pain are two different things. If your arms are sore from overuse or poor posture, stretching may help improve your condition. If your arm is injured, it’s best to consult a doctor or physical therapist before moving forward with regular arm stretches.

Related Reading

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• Does Stretching Help You Lose Weight
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• Is Stretching Good for Arthritis
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• Morning Stretching Routine for Beginners
• Benefits of Stretching in the Morning
• Mobility Stretching Routine
• Daily Stretch Routine for Flexibility
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• Daily Stretching Routine for Men

25 Simple Stretches for Arms

1. Eagle Arms (Garudasana Arms)

Eagle Arms stretch the shoulders and upper back. They also stabilize the shoulder joint and help combat slumping over a laptop or keyboard. 

‍Muscles worked: 
‍

• Trapezius
• Infraspinatus
• Teres minor
• And major
  ‍

‍To perform this stretch: 
‍

• Inhale and stretch your arms out to your sides. 
• As you exhale, bring them before you, swinging your right arm under your left and grabbing your shoulders with opposite hands. 
• Imagine you’re hugging yourself. 
• If your palms can touch, let your right fingers press in your left palm. 
• If they can’t, press the backs of your hands together. 
• Inhaling, lift your elbows a few inches higher. 
• Exhaling, relax your shoulders down away from your ears. 
• Take a few breaths, repeating the elbow lift and shoulder roll if you like. 
• When ready, switch sides so that your left arm is the bottom arm.

2. Reverse Prayer (Parsva Anjali Mudra) 

Reverse Prayer internally rotates your upper arms. This isn’t a joint movement for your upper arms, so it can help you go through your entire range of motion. It’s also an excellent stretch for your forearms. 

‍Muscles worked: 
‍

• Muscles throughout your shoulders and forearms. 
  ‍

‍To perform this stretch:
‍

• Begin by bringing your hands behind your back, fingertips pointing toward the ground, and elbows bent. 
• Take a deep breath in. As you exhale, rotate your hands so your fingers point toward the ceiling, and then try to bring your opposite fingertips to touch. 
• When you inhale, let yourself sink into and feel the stretch, assessing if you should go deeper. 
• If your body wants a deeper stretch, move your hands closer as you exhale. 
• This will move them up along the line of your spine. 
• If your palms can press fully against each other, concentrate on the thumb side of your hands and keep them gently pressing. 
  ‍

Modified version: 

• Consider doing a Reverse Arm Hold if the Reverse Prayer is too difficult. 
• Inhale and stretch both arms out to a “T,” keeping palms facing down. 
• As you exhale, roll both shoulders forward. 
• This rolls your palms so they’re facing behind you. 
• Inhale deeply. As you exhale, bend your elbows and let your hands swing behind your back. 
• Grab your wrists or elbows behind your back and gently pull away from the center. 
• One arm will naturally be on top of the other. 
• When you’ve held this for five deep breaths with one hand on top, switch to the other side and hold for the same amount of time.
  ‍

3. Cow Face Pose Arms (Gomukhasana Arms) 

Cow face pose stretches your shoulders, armpits, triceps, and chest. 

‍Muscles worked: 
‍

• Teres minor
• Triceps brachii
• Subscapularis
• Posterior deltoid
• Rhomboid
  ‍

‍To perform this stretch: 

‍

• Inhale, stretch your right arm out to the side and turn it palm facing down. 
• Roll your palm back until your thumb points behind you and your shoulder is rolled forward. 
• Raise your left arm to the sky, then bend the elbow so it’s pointed toward the ceiling and pat yourself on the back near your shoulder blades. 
• Exhale, bend your right elbow and tuck your forearm behind your back. 
• The back of your right hand should be resting against your lower back. 
• You want to gently clasp your hands together, as close to parallel to your spine as possible. 
• Keep your hands moving together toward the space between your shoulder blades.
  ‍

‍Modified version: 

‍

• This modified version of Cow Face Pose uses a towel or strap to help ease the stretch if you have tighter shoulders. 
• Put one end of the strap in your left hand. 
• As you inhale, stretch your left arm to the side at shoulder height, palm up. 
• As you exhale, lift that arm straight up to the sky and bend your elbow as though to pat yourself on the back. 
• The strap should dangle down your back now. You can grab it with your right hand. Wait until you’re naturally exhaling to pull the strap in opposite directions gently. 
• Sit in this stretch, slowly breathing in and out. As you inhale, let everything naturally lift. As you exhale, concentrate on gently rolling your shoulders down, moving your shoulder blades down your back. 
• Switch sides. Don’t be surprised if one side feels different than the other. 
  ‍

4. Assisted Side Bend 

This stretch opens up the side of your body, giving length throughout your torso and stretching your arms. 

‍Muscles worked:

‍

• Latissimus dorsi
• Teres major
• Posterior deltoid
• Serratus anterior
• Obliques
  ‍

‍To perform this stretch: 

‍

• Sit up straight. As you inhale, sweep your hands out and up, meeting above your head. 
• Flip your right palm to the sky and clasp your right wrist with your left hand. 
• As you exhale, root down into your pelvis and lean to the left, pulling gently on your right arm with your left hand. 
• Relax into this as you breathe deeply and slowly. 
• As the stretch continues, pay attention to your ribs. If they’re flaring out, shift them back so your spine stretches laterally and the stretch remains in your arm and side.
• When you’re ready, switch sides and stretch the other arm.
  ‍

5. Fingers Up and Down Stretch

This stretch targets your forearms, hands, and wrists to help loosen up everything and maintain range of motion. It’s beneficial if you sit and type all day. 

‍Muscles worked: 
‍

• Extensor carpi radialis longus, extensor carpi radialis brevis, extensor digitorum, brachialis, brachioradialis, flexor carpi. 
  ‍

‍To perform this stretch: 

‍

• Stretch your right arm before you, keeping it at shoulder height.
• Pull your fingers up as if you’re going to place your palm flat against a wall. 
• With your left hand, gently pull back the fingers of your right hand. 
• Hold this stretch for at least three deep breaths. 
• Let your right wrist go limp, the fingers pointing down. 
• Now, gently pull on the back of your hand. Keep your fingers relaxed as you breathe at least 3 times here. Switch and do your other side.
• ‍

6. Pat on the Back 

To perform this stretch: 

‍

• Lift both arms overhead and bend your right elbow so the right hand lands behind your shoulder blades. 
• Grab the right elbow with your left hand and gently push it behind you while keeping your chin lifted. 
• Repeat on the other side. 
• Hold for 20 seconds and repeat two to three times.
   

‍Muscles worked: 

‍

• Triceps
  ‍

7. Bent Over Chest Stretch 

To perform this stretch: 

‍

• Interlace your fingers behind you and try to bring the palms of your hands together (it’s OK if they can’t touch.) 
• Hinge at your hips as you send your knuckles up to the sky. 
• Hold for 20 seconds and repeat two to three times. 
  ‍

‍Muscles worked: 

‍

• Pectorals and front deltoids.
  ‍

8. Wrist Flip 

To perform this stretch: 

‍

• Find a wall or gate as pictured. 
• Turn your palms into the flat surface with your fingers down and lightly press until you feel a stretch. 
• Then flip your hands so the fingers point down again, but this time, the backs of your hands press against the wall. 
• Hold for 20 seconds and repeat two to three times. 
  ‍

‍Muscles worked: 

‍

• Wrists 
• Forearm
  ‍

9. Turn Away and Open 

To perform this stretch: 

‍

• Press your right hand against the corner of a wall. 
• Turn your feet and body away at a 45-degree angle so that your chest, shoulders, and biceps feel a stretch. 
• Repeat on the other side. 
• Hold for 20 seconds and repeat two to three times. 
  ‍

‍Muscles worked: 

‍

• This is good for push-up soreness and if your front body is tight from daily movement like driving, hunching over a computer, or holding a baby. 
  ‍

10. L Stretch 

To perform this stretch: 

‍

• Find a wall, bench, or bar close to hip height and rest your palms on it. 
• Step your feet away so your body is at a 90-degree angle or close to the letter “L” upside down. 
• Shift your head and chest as close to the floor as you can. 
• Hold for 20 seconds and repeat two to three times. 

‍Muscles worked: 

‍

• If your shoulders are over-strengthened, this stretch is great for yoga, gymnastics, and functional movement. It allows you to reach your arms more directly overhead in many fitness moves and daily life.
   

11. Table Top 

To perform this stretch: 

‍

• Sit on the ground with your fingers pointed towards your feet and your hands resting flat on the ground next to your hips. 
• Press your feet under your knees into the floor to lift your hips up. 
• Look at the sky so your neck is in line with your spine. 
• Hold for 20 seconds and repeat two to three times. 
  ‍

Muscles worked: 

‍

• Font shoulders
• Pectorals
  ‍

12. Shoulder Hold 

To perform this stretch: 

‍

• Stand with your feet shoulder-width apart. 
• Relax your shoulders away from your ears and stretch your right arm across your chest. 
• Grab your left hand above or below your elbow joint. 
• Repeat on the other side. 
• Make sure the shoulders don’t creep up to your ears and keep them relaxed. 
• Hold for 20 seconds and repeat two to three times. 
  ‍

‍Muscles worked: 

‍

• Shoulders
• Biceps
  ‍

13. Lat/Triceps Stretch 

To perform this stretch: 

‍

• Sit or stand and hold your left arm straight overhead, palm facing to the right. Hold your left wrist with your right hand. 
• Stretch the left arm with the help of the right hand and reach both arms up and to the right. 
• Repeat with the right arm. 
• Hold for 20 seconds and repeat two to three times. 
  ‍

‍Muscles worked: 

‍

• “Add a small side bend of the trunk to the right to deepen the stretch,” Wu says. “Feel the stretch in the bottom of the shoulder. This will target the triceps and lat muscles as they connect at the bottom of the shoulder.” 
  ‍

14. Wrist Extensor Stretch 

To perform this stretch: 

‍

• Stand next to a table and place the backs of your hands on the table so your fingertips point towards you. 
• Keep elbows straight and gently lean back without lifting hands off the table. 
• If you do not have a table, stretch your arm out before you and hold your fingertips with your opposite hand for the same effect. 
• Hold for 20 seconds and repeat two to three times. 

‍Muscles worked: 

• “Feel the stretch in the back of the hands/wrist/forearms,” Wu says. “This will target the muscles that are responsible for wrist motions that require strong grip strength.”
  ‍

15. Biceps Stretch 

To perform this stretch: 

‍

• Stand next to a wall and bring your arm straight back behind you. 
• Place your palm on the wall to keep your arm in place, and you can deepen the stretch by slightly squatting. 
• Hold for 20 seconds and repeat two to three times. 
  ‍

‍Muscles worked: 

‍

• “This will target the biceps muscle which is often used in any lifting of items and especially heavy lifting,” Wu says.
  ‍

16. Foam Roller Double Arm Lift 

How to: 
‍

• Lie lengthwise on a foam roller, knees bent, and head supported. 
• Engage your core muscles to keep the lower back flat. 
• Slightly tuck your chin to a neutral position and maintain that position throughout. 
• Slowly and with control, lift both arms over your head and hold for 30 seconds.
  ‍

17. Foam Roller Mid-Back Mobility 

How to: 

‍

• Lie lengthwise on a foam roller, knees bent, core engaged, and neck neutral. 
• Reach both arms straight up. 
• Slowly drop your arms out to the sides, opening up through the front of the shoulders and chest to feel a stretch. 
• Hold here for 30 seconds.
  ‍

18. Thread the Needle 

How to: 

‍

• Start on all fours, with your hands directly under the shoulders and the knees under the hips. 
• Keep your chin in, back straight, and shoulders back. 
• Reach under the other as far as possible with one arm, rotating and rounding your upper back. 
• Always look at your moving hand. 
• Hold for 30 seconds, then switch sides.
  ‍

19. Thoracic Rotation 

How to: 

‍

• Lie on your side with your hips and knees bent 90 degrees before you. 
• Place both hands together in front of your chest. Keep the bottom arm on the floor and lift the top, reaching it to the opposite side like you're opening a book. 
• Turn your head toward your top arm. 
• Hold the T shape for 30 seconds.
  ‍

20. Wall Slide 

This exercise helps maintain flexibility in your shoulders and upper back, making tasks like reaching overhead easier. It’s a great way to loosen up after spending hours typing, sewing, doing needlework, or scrolling on your phone. 

How to Do It: 
‍

• Stand with your forearms on a wall at shoulder height and your fingers pointing up. 
• Slide your forearms towards the ceiling as you gently push your forearms into the wall. 
• Hold at the top as you continue to push into the wall gently. Slide your forearms back down the wall to return to the starting position. 
• You might feel your shoulder, arm, and upper back muscles working as you do each rep.
  ‍

21. Doorway Stretch 

This stretch opens the pectoral muscles in the chest, which can get tight from hunching over computers, phones, and steering wheels. Keeping these muscles flexible ensures you have a full range of motion in your arms. 

‍How to Do It:
‍

• Start by standing in a doorway with your elbows bent and each forearm resting on one side of the door frame. 
• Your elbows should be at about chest height. 
• Step one foot through the doorway to move your hips and chest forward while your forearms stay in place. 
• Focus on creating length through your chest and arms. 
• Move your hips and chest back to relax out of the stretch. 
• As you do each rep, you might feel a stretch in the front of your shoulders, chest, and arms.

22. Wrist Side Bends 

This dynamic stretch loosens the arm muscles that allow you to move your hand from side to side. 

‍How to Do It: 
‍

• While sitting in a chair, start with your forearm resting on a table with your hand hanging off the edge. 
• The palm of your hand should face the floor, and your wrist should be straight. 
• Move your hand sideways by moving the pinky side away from your body. 
• Your palm should continue to face the floor as you hold this position. Return to the starting position. 
• Move your hand in the other direction by moving the thumb toward your body and then hold. 
• Now, relax and go back to the starting position. 
• Repeat with the other hand. As you do each rep, you might feel a stretch in your wrist, hand, and forearm. 

23. Hand Tendon Glide 

This move improves mobility and reduces tightness in your fingers and hands. It’s a great warm-up to do before activities that involve a lot of hand and finger movement, like typing, needlepoint, or woodworking. 

How to Do It: 
‍

• Start by resting the elbow of one hand on a table. 
• Your hand, wrist, and fingers are straight with fingers together. 
• Bend your fingers at your large knuckles while keeping your fingers straight, making a “table top” position. 
• Hold and then relax back to the starting position. 
• Bend at the middle of your fingers, touching your fingertips to the bottom of your palm to make a “straight fist.” 
• Hold this position, then relax. 
• Bend the tips of your fingers and thumb towards the top of your palm, making a “hook fist.” 
• Hold, and then relax.
•  Make a “full fist” with your hand by bending all fingers and thumb towards the middle of the palm. 
• Hold this position, and then relax. 
• Repeat with the other hand. 
• You might feel hand and wrist muscles working and stretching as you do each rep. 

24. Assisted Side Bend 

This stretch opens up the side of your body, giving length throughout your torso and stretching your arms. 

Muscles worked: 
‍

• Latissimus dorsi
• Teres major
• Posterior deltoid
• Serratus anterior
• Obliques
  ‍

‍To perform this stretch: 
‍

• Sit up straight. As you inhale, sweep your hands out and up, meeting above your head. 
• Flip your right palm to the sky and clasp your right wrist with your left hand. 
• As you exhale, root down into your pelvis and lean to the left, pulling gently on your right arm with your left hand. 
• Relax into this as you breathe deeply and slowly. 
• As the stretch continues, pay attention to your ribs. 
• If they’re flaring out, shift them back so your spine stretches laterally and the stretch remains in your arm and side. 
• When you’re ready, switch sides and stretch the other arm.

25. Scissor Stretch 

Body Part worked: 
‍

• Arms
• Shoulders
  ‍

To perform this stretch: 
‍

• Hold both arms out to your sides at shoulder height. 
• Keep your elbows straight, and move both arms straight before your chest. 
• Cross your left arm above your right arm. 
• Move your arms back behind your shoulders as far as possible. 
• Repeat the same motion, crossing your right over your left. 
• Alternate moving back and forth, switching your top arm with each rep. 
• This dynamic arm stretch relieves tension in the front deltoids, pecs, upper back, biceps, and triceps. 
• That's why it's one of the best tennis stretches out there. 
• Each movement is a lot like swinging a racket.

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Benefits of Regular Arm Stretches

Arm stretches target muscles and tendons from your shoulders to your hands and fingers. Two general types of stretches can benefit these areas. 
‍

• Static stretches for arm flexibility: Traditional static stretches involve holding a position to increase flexibility. 
• Dynamic stretches for arm flexibility: Dynamic stretches utilize movement to loosen muscles and increase circulation. 
  ‍

Restore Overworked Muscles

When muscles are tight, they don’t work as efficiently. Stretching restores tired, tight muscles to their normal length, allowing them to contract with more power and strength the next time. 

Protect Against Injuries 

Repetitive hand, wrist, and arm movements can contribute to tennis elbow, carpal tunnel syndrome, and shoulder impingement. However, stretching is one way to prevent and even treat these common arm conditions. 

Enhance Blood Flow 

Stretching increases circulation, bringing more nutrients and oxygen to arm muscles and joints to aid in recovery after activity. 

Arm Stretches Improve Range Of Motion 

Stretching increases flexibility and range of motion in tight muscles. Better range of motion helps protect against injuries.

Prevent Muscle Imbalances 

Tight muscles become weak muscles because they can’t contract as well. When your arms are weak, other areas, like your shoulders and back, may have to pick up the slack, resulting in imbalances that can lead to pain or injury. 

Increase Pain Tolerance 

A 2020 study in the Scandinavian Journal of Pain found that people were less sensitive to pain after stretching. 

Warm Up First Before Stretching Your Arms

Dynamic stretches, in which you move through a comfortable range of motion instead of holding a static stretch, are essential before working out or playing sports. They are also helpful for prepping your arms for everyday activities.

“Before you run, you want to prepare your body,” says Dr. Reising. “The same is true if you’re gardening or doing daily tasks like typing. You want to warm up and lubricate everything to promote ease of motion and decrease the chance of overuse or injury.”

When you’re about to start typing, scrolling on phone or computer, working with hands, or doing hobbies like crocheting or playing an instrument, spend a few minutes stretching your arms and hands first. You can also use these stretches as movement breaks during these activities or when your hands or arms are in a sedentary position for an extended period, like while driving or reading a book.

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability changes the flexibility game by providing a unique approach to yoga that caters to athletes and active people. As a performance-oriented individual, you might find traditional yoga routines to be slow and boring, with little focus on what you need to improve your game. Pliability combines yoga and physical therapy, helping you move better to optimize your athletic performance. 

The app features quick routines that target sore spots and enhance mobility so you can return to training and competing without missing a beat. The more you use Pliability, the better you will feel and the more progress you will make in improving your overall performance.  

Understanding the Benefits of Flexibility and Mobility  

Flexibility and mobility are critical for optimal athletic performance. Improved range of motion allows your body to move better, so you can:
‍

• Run faster
• Jump higher
• Throw farther
  ‍

Enhanced flexibility and mobility also help you stay injury-free, allowing you to train harder and recover quicker. Routines that target flexibility and mobility can alleviate soreness and improve your recovery after intense training and competition.

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