How to stretch arms after workout?


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By Amy Eisinger

How do you stretch your arms after an arm workout?

Extend one arm forward in front of you at shoulder height or just below. Keep your extended arm straight and with your opposite hand, press down on the top of your extended hand. Slowly bend your wrist down—so that your fingertips point toward the floor—until you feel a stretch on the top of your forearm and wrist.

Should I stretch my arms after workout?

Not only can arm stretches help sore muscles recover faster, but they can also improve shoulder joints’ flexibility, mobility, and range of motion.

Why can’t I stretch my arm after workout?

Once you reach a certain point, the pressure against your nerve fibers is so intense that your brain tells your arm not to straighten any more. (This all happens in your autonomic nervous system, so it’s not something you can consciously control.)


  1. Press your left palm against a wall or sturdy object.
  2. Slowly turn your body away from the wall.
  3. Feel the stretch in your chest, shoulder, and arm.
  4. Hold this position for up to 30 seconds.
  5. Repeat on the opposite side.

What to Do After a Workout

  1. Cool down. If you stop exercising too suddenly, you may feel lightheaded or dizzy.
  2. Stretch. You want your body to return to how it was before you started your workout.
  3. Drink up. With water that is!
  4. Change your clothing.
  5. Take a cool shower.
  6. Let your body recover.
  7. Munch on the right snack.

How do you stretch tight arms?

Stretch your right arm out in front of 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 on the fingers of your right hand. Breathe here and hold this stretch for at least 3 deep breaths.

Why are my arms so tight after working out?

“The extra load placed on your body during exercise creates tiny microtears in your working muscle,” explains Murray. “These microtears are normal. In fact, they’re necessary for muscle growth. But these microtears are also what lead to soreness.”

Should you stretch after working out arms?

Why should you stretch after an upper-body workout? Just like a warm-up is important going into a workout, a cooldown—which, yep, includes stretches—is vital to ending it on a good note. That’s because stretching regularly can help you relieve muscle tightness and improve your flexibility and mobility over time.

Why can’t I extend my arm after workout?

Is it normal not to be able to straighten your arm after working out? It is relatively normal to experience soreness and sensations in your arm that prevent you from being able to stretch the joint comfortably, especially after a bicep workout where you have tried a new exercise, changed the intensity, or are a novice.

Should I stretch immediately after workout?

Should You Stretch After Exercise? This is a great time to stretch. “Everyone is more flexible after exercise, because you’ve increased the circulation to those muscles and joints and you’ve been moving them,” Millar says. If you do static stretches, you’ll get the most benefit from them now.

Should my arms be stiff after a workout?

Feeling your muscles ache or stiffen for a few days after exercise is normal and is known as delayed onset muscle soreness (DOMS). It can affect people of all fitness levels, particularly after trying a new activity or pushing yourself a bit harder than usual.

What should I do after arms workout?

Include a stretching routine after your workout while your muscles are still warm. This helps to elongate muscles, relieve tension, and enhance flexibility. Stretching also helps prevent muscle soreness, relieve tension, and increase your range of motion.

Should you stretch your biceps after workout?

Performing an effective bicep stretch after your workout can help to increase range of motion and the overall flexibility of the muscle, helping you to prevent severe DOMS. The best stretch for a bicep muscle relieves any tightness and tension, preparing you for your next workout and increasing injury prevention.

Should I stretch my sore arms?

Muscle soreness develops because of microscopic damage to the muscle fibres used during the exercising. Acute soreness is felt straight away and is partly caused by a build up of lactic acid. Gentle stretching or massaging, done immediately after the exercise, will help reduce the lactic acid and so aid recovery.

Biceps Stretch

  1. Sit on the floor with your feet flat and knees bent.
  2. Place your palms on the floor behind you with your fingers pointing away from your body.
  3. Keeping your hands in place, slowly slide your butt away from your hands until you feel a stretch in your biceps.
  4. Hold for at least 30 seconds.

How long should you wait after working out arms?

It’s recommended to rest for 72 hours before working out the same muscle group again. This gives your body the time it needs for muscle recovery and growth without risking injury from overtraining or under-recovery.

Should you rest after arm day?

Rest at least one to two days in between working the same muscle groups again. For example, if you work your arm muscles on Monday, wait until Wednesday or Thursday to work them again. Small tears in the muscles occur during strength training.

What should you eat after an arm workout?

Eating carb-rich foods, such as bananas, together with a source of protein immediately after exercising is often recommended as a way to help your muscles recover more effectively from a resistance-based workout.

How long should I rest after bicep workout?

Training too little or too often will result in little bicep growth. This is because excessive training will not allow your arms to recover and rebuild. Therefore, you must give yourself enough time to recover in between your bicep workouts. Generally, a 24-48 hour resting period is sufficient to avoid any injury.

Can I train chest after biceps?

Yes, chest and biceps can be trained together in a single workout safely and effectively. While many will train their full upper body or have days dedicated to just chest or biceps, combining chest and biceps on the same day can help you maximize training efficiency. It also allows you to follow many push-pull splits.

General tips to follow

  1. Get hydrated. Rehydration is essential, especially if you’ve exercised intensely or broken a sweat.
  2. Eat a healthy snack. Plan to eat a healthy snack or meal within 45 minutes of completing your workout.
  3. Do light exercise on rest days.
  4. Don’t forget to cool down.

What other muscles should I workout with biceps?

Your biceps work with the abs and back muscles to execute pulling movements while the triceps team up with chest and shoulder muscles to complete pushing movements. Working out these closely related muscle groups during the same workout session is ideal because one group can rest while the other is working.

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