Exercises to stretch the arms and shoulder girdle * Crossfit

We have prepared the most effective exercises for stretching the muscles of the arms, forearms and shoulder girdle for you. Remember, the key to stretching is not to do the exercise until the pain begins. You always need to know when to stop and progress gradually.

For the front of the shoulders

Stretching the front delta:

Standing, feet shoulder width apart. Hands behind the back, one clasping the wrist of the other.
The wrists are raised as high as possible and the elbows bend. The chest must be bent forward. The shoulders tighten. You will feel the front of your shoulder stretch.

For the middle of the shoulders

This exercise allows you to stretch the middle deltas:

Stand straight with feet shoulder-width apart.
Press one hand to the body in the position as in the photo below. With the fingers of your other hand, grab your elbow, pull to the side and down. Do not move your shoulder to the side, it should be fixed in one place.
Repeat with the other hand.

For the back of the shoulders

The exercise is aimed at stretching the posterior delta and rotator cuff:

The position of the body is the same.
Raise one hand to parallel with the floor and, without bending, stretch across the chest to the other shoulder. Use your other hand to help the elbow at the end of the movement. The body remains stationary.
Repeat the movement for the other hand.

Triceps stretch

You can stretch the triceps brachii in the following way:

Stand straight with your knees bent slightly.
Place your arm bent at the elbow behind your head. The shoulder should be perpendicular to the floor.
With your other hand, grasp the working elbow and press, trying to bring it even further behind your head. The elbow of the hand you are pulling should be bent as much as possible, the palm stretches towards the shoulder blades (towards the spine). The torso remains straight.
Change your hands.

Biceps stretch

Exercise for the biceps brachii:

Place your fingers on a doorpost or other similar surface with your elbow up and your thumb down. The arm is parallel to the floor.
Move the body forward slightly.
Repeat for the other hand.

Triceps and Shoulder Stretches

This is a complex exercise that allows you to stretch both triceps and shoulders at once:

Legs shoulder-width apart, slightly bent.
The wrist of one hand is brought behind the back from below. The palm turned outward is pressed against the back.
The other hand also winds back, but through the top. The elbow looks up, with our fingers we reach the tips of the fingers of the second hand. Strive to close your fingers in the lock. It may not work at first, a simple touch will be enough. If this does not work, use the rope and “crawl” along it with your fingers towards each other. Over time, you will be able to touch them.
Change hands and repeat the movement.

Wrist extensor stretch

This exercise stretches the muscles in the front of the forearms:

Sit on the floor on your knees. Extend your hands forward so that the back of your palms rests on the floor, and your fingers are pointing at each other. Hands are shoulder width apart.
Strive, clenching your fists and leaning forward with your whole body, to transfer the mass of your body to your arms.

Wrist flexor stretch

Now we stretch the inner surface of the forearm:

Stand straight with your knees bent slightly. You can also do the exercise while sitting.
Extend your straight working hand in front of you. Make a stop gesture with your palm. Raise your palm as high as possible (exactly the palm, not the whole hand).
With your other hand, grasp your palm and pull it towards you.
Do the second hand exercise.