7 Arm Stretches to Ease Sore Muscles in 2023, Per Fitness Experts

Sep 21, 2023

Fitness experts say these easy stretches have loads of benefits.

Ever notice that your shoulders start to slump forward after a long day of typing on the computer? Poor posture is the result of the ever-increasing sedentary lifestyle that most Americans tend to follow. And over time, extended hours spent on your sitz bones may lead to muscle loss, injuries, and a wealth of other problems.

Incorporating arm stretches into your routine is a fantastic way to keep your biceps, triceps, and shoulder muscles strong, in addition to improving your posture. Not only can arm stretches help sore muscles recover faster, but they can also improve shoulder joints’ flexibility, mobility, and range of motion.

"The arms get tight from working out, lifting weights, playing sports, or repeatedly performing a specific range of motion," says Nicole Glor, fitness instructor and creator of NikkiFitness YouTube Channel. "If you feel sore or have less range of motion than the average person, you may need to stretch."

Our arms are made of several muscles, including the biceps, triceps, deltoids, forearms, wrists, and pectorals. They help us perform the motions of 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 your 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).

If you’re looking to ease sore muscles, improve posture, and increase flexibility, read on for the best arm stretches to add to your fitness routine. And be sure to check out the best shoulder mobility exercises while you’re at it!

Reps: Hold for 20 seconds and repeat two to three times.

How to: Lift both arms overhead and then bend your right elbow so that 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. This tricep stretch helps improve posture.

Reps: Hold for 20 seconds and repeat two to three times.

How to: 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. This stretches your pectorals and front deltoids.

Reps: Hold for 20 seconds and repeat two to three times.

How to: Find a wall or gate as pictured. Turn your palms into the flat surface with your fingers down and lightly press into the surface until you feel a stretch. This stretches the wrists and forearms. Then flip your hands so the fingers point down again, but the back of your hands press against the wall this time.

Reps: Hold for 20 seconds and repeat two to three times.

How to: 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 other side. 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.

Reps: Hold for 20 seconds and repeat two to three times.

How to: Find a wall, bench, or bar that is close to hip height and rest your palms on it. Step your feet away so that 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. This stretch is great for yoga and gymnastics as well as functional movement if your shoulders are over-strengthened. It allows you to reach your arms more directly overhead in many fitness moves and daily life.

Reps: Hold for 20 seconds and repeat two to three times.

How to: Sit on the ground with your fingers pointed towards your feet and your hands resting flat on the ground next to your hips. Bring your feet under your knees and press them into the floor to lift your hips up. Look at the sky so your neck is in line with your spine. This stretches your front shoulders and pectorals.

Reps: Hold for 20 seconds and repeat two to three times.

How to: Stand with your feet shoulders width apart. Relax your shoulders away from your ears and stretch your right arm across your chest. Grab above or below your elbow joint with your left hand. Repeat on the other side. Make sure the shoulders don't creep up to your ears—keep them relaxed.

Nicol is a freelance Editorial Assistant at WomansDay.com and is a Manhattan-based journalist who specializes in health, wellness, beauty, fashion, business, and lifestyle. When Nicol isn't writing, she loves spending time with family and friends, trying new workout classes, and traveling.

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