Walker, Brad. Ultimate Guide to Stretching & Flexibility. 3rd ed. 2011. Print.
Stretches for the Arms and Chest
The arms and chest are comprised of a number of both large muscles
(Pectoralis major, biceps) and small muscles (Pectoarlis minor, teres major).
These muscles are primarily responsible for shoulder stabilization and arm
movement.
Sports that benefit from these arm and chest stretches include: Archery;
Basketball and Netball; batting sports like Cricket, Baseball and Softball;
Hiking, Backpacking, Mountaineering and Orienteering; Ice hockey and
Field hockey; Martial Arts; racquet sports like Tennis, Badminton and
Squash; Rowing, Canoeing and Kayaking; Swimming; throwing sports like
Cricket, Baseball and Field events; Volleyball; and Wrestling.
The major muscles being stretched:
Biceps brachii
Brachialis
Brachioradialis
Coracobrachialis
Extensor carpi radialis longus and brevis
Extensor carpi ulnaris
Extensor digiti minimi
Extensor digitorum
Extensor indicis
Extensor pollicis longus and brevis
Flexor carpi radialis
Flexor carpi ulnaris
Flexor digitorum profundus
Flexor digitorum superficialis
Flexor pollicus brevis
Flexor pollicis longus
Opponens digiti minimi
Opponens pollicis
Palmer interossei
Palmaris longus
Pectoralis major
Pectorilis minor
Pronator teres
Supinator
Triceps
B01 – Above Head Chest Stretch: Stand upright and interlock your fingers. Bend
your arms and place them above your head while forcing your elbows and
hands backwards.
B02 – Partner Assisted Chest Stretch: Extend both arms parallel to the ground and
have a partner hold on to your hands, then slowly pull your arms
backwards.
B03 – Seated Partner Assisted Chest Stretch: Sit on the ground and have a partner
stand behind you. Reach behind with both arms and have the partner
further extend your arms.
B04 – Parallel Arm Chest Stretch: Stand with your arm extended to the rear and
parallel to the ground. Hold on to an immovable object and then turn your
shoulders and body away from your outstretched arm.
B05 – Bent Arm Chest Stretch: Stand with your arm extended and your forearm
pointing up at 90 degrees. Rest your forearm against an immovable object
and then turn your shoulders and body away from your extended arm.
B06 – Assisted Reverse Chest Stretch: Stand upright with your back towards a
table or bench and place your hands on the edge of the table or bench. Bend
your arms and slowly lower your entire body.
B07 – Bent-over Chest Stretch: Face a wall and place both hands on the wall just
above your head. Slowly lower your shoulders as if moving your chin
towards the ground.
B08 – Kneeling Chest Stretch: Kneel on the floor in front of a chair or table and
interlock your forearms above your head. Place your arms on the object and
lower your upper body toward the ground.
B09 – Reaching-down Triceps Stretch: Reach behind your head with both hands
and your elbows pointing upwards. Then reach down your back with your
hands.
B10 – Assisted Triceps Stretch: Stand with one hand behind your neck and your
elbow pointing upwards. Then use your other hand (or a rope or towel) to
pull your elbow down.
B11 – Kneeling Forearm Stretch: While crouching on your knees with your
forearms facing forward and hands pointing backwards, slowly move
rearward.
B12 – Palms-out Forearm Stretch: Interlock your fingers in front of your chest,
then straighten your arms and turn the palms of your hands so that they
face outwards.
B13 – Fingers-down Forearm Stretch: Hold onto your fingers and turn your palms
outwards. Straighten your arm and then pull your fingers back using your
other hand.
B14 – Finger Stretch: Place the tips of your fingers together and push your
palms towards each other.
B15 – Thumb Stretch: Start with your fingers pointing up and your thumb out to
one side, then use your other hand to pull your thumb down.
B16 – Fingers-down Wrist Stretch: Hold on to your fingers and straighten your
arm, then pull your fingers towards your body.
B17 – Rotating Wrist Stretch: Place one arm straight out in front and parallel to
the ground. Rotate your wrist down and outwards and then use your other
hand to further rotate your hand upwards.