Sitting with elbow resting on something, use your fingers, thumb to find ropey/tight spots in your bicep muscle. Aim to get the muscle to feel softer for 2-3 mins.
Standing near the wall, place your palm on the wall and take a step forward so that your arm is behind you. Turn away slightly from the stretching arm. You should feel the stretch in your bicep and front of shoulder. Hold for 45-60sec.
Use your fingers and thumb to find ropey/tight spots in your tricep muscle. Aim to get the muscle to feel softer for 2-3 mins.
Place the ball on the wall and lean your tricep muscle into it. You can roll the ball up and down the tricep muscle to find different tight spots. Hold pressure on the tight spot for 30sec and aim to find 3 tight spots.
Lift your elbow up above your head and try to bring your arm back and in line with your ear. Grab onto your elbow with the opposite hand and pull it back further. Try to stand tall with your neck and keep your core on. Hold for 45-60 sec.
Hold a towel in your hand and place it down your back. Reach your elbow up above your head. Try to grab onto the bottom of the towel with the opposite hand and pull it down. This will stretch the arm next to your head. Hold for 45-60sec.
Using your thumb, find tight/ropey spots in your forearm extensor muscle and massage. For this one your palm is facing down. Hold the point for 30 sec and try to find at least 3 spots.
Using your thumb, find tight/ropey spots in your forearm flexor muscle and massage. For this one your palm is facing up. Hold the point for 30 sec and try to find at least 3 spots.
Sit or stand with your arm out in front, palm facing down. Pull your fingers and palm back towards your face while keeping your arm straight. Hold for 45-60sec.
Sit or stand with your arm out in front, palm facing up. Pull the back side of your hand down while keeping your arm straight. Hold for 45-60sec.
