‍♀ Best Arm and Shoulder Stretching Exercises for 2020

Strength training begins with stretching the entire body. The main attention should be paid to the upper part, because the lion's share of the loads falls on it. From childhood, a person is taught the basic elements at school, then the technique does not change. Of course, there is little efficiency from such actions, but it's better than nothing. However, for people who want to "warm up" their muscles to the maximum, the editors of the site "bestx.htgetrid.com/en/" have prepared the best exercises for stretching the arms and shoulder girdle for 2020.

The benefits of sports

In the 21st century, billions of people choose an active lifestyle over a sedentary one. It is enough to go outside to confirm these words. So there are elderly people who go in for Scandinavian walking, adults who play football, basketball and teenagers who spend their free time on the horizontal bar or parallel bars. After centuries, people began to live life to the fullest. Efforts in sports then have a positive effect on the general condition of a person. People feel more resilient, their bodies are constantly tightened, and colds have long been forgotten in the past. And this is far from the main thing, since self-confidence still appears, which completely excludes the occurrence of depression and a lethargic state. Scientists have proven that people who prefer an active lifestyle are more able-bodied and creatively developed than those who constantly watch TV and like to drink a couple of bottles of alcoholic beverage.

Most of the medical and scientific papers confirm the fact that poor health is not only the result of a poor environment, it is largely due to insufficient physical activity. Yes, the ecology is not as good as it was 200 years ago, but you can live with it by giving your body healthy food and doing stretching or more challenging exercises.

Why Stretch?

Stretching is beneficial in that it gives the human brain the opportunity to relax, and also helps to restore the usual biological rhythm. For this reason, most professionals recommend putting this workout into practice. By performing daily exercises, a person gets:

• Completely relaxed body; muscles will not be overstrained, which has a positive effect on their condition.
• Coordination will increase, a person will feel every cell and movements will become freer.
• Body plastic increases.
• The risk of such injuries as muscle strain is reduced tenfold.
• Difficult exercises will be easier to do. Therefore, a person will not experience special stress after a long run, skating, skiing, etc.
• Exercise teaches you to feel your own body and its parts more clearly. This is how people get to know themselves and discover new opportunities that they could not have previously guessed about.
• Health is added and the human body tones up.

Correct execution

There is nothing difficult in performing such exercises, but this is only at first glance. Most people who have never visited the gym and are engaged only in "physical.culture ”can do the training correctly and incorrectly (it all depends on the teacher who taught). It is important to understand that stretching only occurs when the body is completely relaxed. Jerks must exclude every movement that is smooth and slow. Not everyone knows about this, therefore, for most of the exercises, they go like this: hands are raised and sharp movements begin until pain appears. This is a bad method and it is because of it that some people still do not allow sports into their lives, because they do not want to experience this feeling again. Correct execution will never harm, only strengthen the state of health and make the body more vigorous.

Light stretching

Before embarking on a general warm-up, you need to prepare for it. This will take from 5 to 15 seconds, the time is set by the user. The essence of light stretching is to "wake up" the body, a person should feel a slight, almost imperceptible tension, and completely relax in this position. After a few seconds, the warm-up can be stopped. If tension is not felt, then it is necessary to slightly reduce the amplitude; find a comfortable position, the person should feel the stretch, but not experience pain. This exercise will signal the body to start doing more difficult exercises, and will also prepare the muscle tissue.

Developing

As soon as a person feels his own body, after a slight stretch, then it is necessary to start developing. Here, too, it is important to remember that snatching is not allowed. Unlike the previous exercise, stretching is performed here in such a way as to feel moderate muscle tension and only then fix the body in this position for 10 seconds. As in the previous version, the main thing is that the tension that appears begins to gradually disappear, if this does not happen, then a more acceptable position is chosen. Exercise tones the muscles and makes the body pliable.

Breath

This element should never be forgotten. When performing any exercise, it is important to remember that breathing is the only helper. When stretching, it should be slow, rhythmic, and conscious. You should never hold your breath while doing exercises, this negatively affects the body, which is why a person does not develop himself, but causes discomfort. If you cannot breathe normally, the amplitude decreases and the actions are repeated again.

Chalk up

As soon as the stretching begins, it is necessary to constantly count down the time of each exercise. Thanks to this solution, a person will maintain tension for a long time. After a certain period of time, the account can be removed, since the body can independently determine the degree of stretch.

The best exercises for stretching the shoulder girdle and arms

There are hundreds of exercises that can effectively stretch the arms and shoulders, increase flexibility, and release tension. Training does not require sports equipment and is done at home.

Most people are familiar with the feeling of tension in the upper body. It is connected not with bad exercise, but with the frequent stresses that occur in everyday life. Even for athletes, upper body stiffness is a major problem because they don't take the time to develop them.

Preparatory exercise

A person, being in a kneeling position, should reach with outstretched arms to the floor, after which a slight relaxation will be felt. Next, the palms are pressed a little and fed back. It is carried out without jerks, smoothly and slowly.

Execution is carried out with one or two hands. The advantage of the first option is effective control of the magnitude of the load, which allows you to feel each muscle separately. There is a slight tension in the shoulders, arms, back muscles, sides of the body, lower back.At first, only a stretch on the shoulders and arms is felt, and this is normal, only with time will you master control over a larger area, for this it is enough to move the pelvis to the right and left and learn how to weaken the stretch. It's difficult for beginners, but after a couple of months of training, the result will be obvious. The execution time is 15 seconds.

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For forearms and wrists

Starting position - kneeling, rest your palms on the floor. The toes point outward and the hands point inward and look at the knees. The execution consists of the following actions: pressing the palms to the floor, it is necessary to smoothly deviate in the opposite direction, this is how the front of the forearms is stretched. Execution time up to 20 seconds. After a minute of rest, the next approach is taken.

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Arm stretching

When doing stretching exercises in a standing position, it is important to bend your knees slightly to increase efficiency.

The arms are placed over the head, with the palms clasped together. Then they stretch up and slightly down. As soon as the workout begins, take a deep breath and exhale smoothly, without jerking or straining. Time - 5-8 seconds, you can't hold your breath.

Thanks to this exercise, the muscles on the outside of the arm and shoulders are stretched. You don't have to wait long for the result, after the execution you will feel lightness, and your health will improve. A workout requires a small room with good air circulation.

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Shoulder girdle

To stretch the shoulder girdle, the person slowly and without jerking pulls the elbow to the opposite shoulder. Then the position is fixed, which will take 10 seconds.

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Shoulders

Starting position - feet shoulder-width apart, knees are in a slightly bent position. The right hand is taken by the outer part of the left (one centimeter above the elbow). Next, the left hand is abducted to the side, while the right one offers little resistance. Fixing the position will take 4 seconds - a second relaxation - the left hand moves to the right shoulder (smoothly), as soon as a pleasant tension is felt, the position freezes for 10 seconds, breathing is even and calm. At the end, there is a change of hands.

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For triceps. Option 1

The starting position does not change. Hands are raised above the head, one of them is taken by the elbow and smoothly pulled behind the head, while a slight tension is created. The movement does not require any effort, it is performed slowly. Time - 15 seconds. Holding your breath is prohibited.

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• A great way to develop flexibility;
• Can be spent while walking;
• Complete relaxation.

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• Not found.

Triceps. Option 2

The position does not change, legs are shoulder-width apart, knees are bent. The right hand grabs the left elbow. The left elbow is pulled down, while the right arm creates a slight tension that must be overcome. The static contraction lasts for 5 seconds, relaxation occurs, the elbow is pulled behind the head, after a sensation of a slight stretch, the position is fixed for 15 seconds. Similar steps for the opposite hand.

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Lateral muscles

The starting position remains the same. The elbow of the hand slowly moves behind the head, and the body, simultaneously with this movement, tilts in the indicated direction. Stretching is held for 10 seconds.The same steps are performed for the opposite side. The knees are bent by 2-3 cm. It is not recommended to hold your breath.

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Shoulders and arms

The position is the same, the legs are bent at the knees. The right hand moves behind the head to the maximum distance, the right hand behind the body. It is necessary to try to reach the fingers of the opposite hand and connect them to the lock. This position is held for 10 seconds (for beginners - 5 seconds). The effectiveness of this method has been proven by thousands of athletes. If you can't connect, then you can try:

• Ask for help from relatives or friends (depending on the place where the training is performed). The person will pull their hands towards each other. It is important that he does this without enthusiasm, because stretching like this can be quite painful if done incorrectly. It is not necessary to stretch too much, as soon as a slight tension is felt, it is necessary to wait 10 seconds. in a given position and repeat the steps for the other hand.
• The second option does not require the help of a stranger. It is enough to have a towel or other non-tearing object, you can even have a towel. So it is moved by the head and grabbed with the other hand, gradually moving higher. After creating tension, 10 seconds are waited and the actions are repeated.

Performing such an exercise every day, a person will feel flexibility in just a month. The need for foreign objects will disappear immediately. Stretching promotes flexibility and reduces shoulder tension. After graduation, a person feels more cheerful and gets rid of fatigue.

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Development of arms and shoulders

In a standing position, the fingers are connected into a lock while at shoulder level. After a person needs to turn his palms out and at the same time straighten his arms forward. As soon as you feel a slight tension in all areas, the position is fixed for 15 seconds. Further - a rest of 10 seconds and the approach is repeated. It's best to do 3-4 reps with short breaks.

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Shoulder shrug

Everyone is familiar with the shrug exercise. The principle of performing this stretch is as follows, but with a slight nuance: instead of two shoulders, one is first used, then the other. The option is better because the user focuses completely on one element and uses only the required muscle area.

The right shoulder rises towards the earlobe, while the head does not bend and looks straight. In this position, you must stand for 5 seconds. Further, the shoulder completely relaxes and gently drops down. Actions are repeated with the other shoulder. With this training, fatigue in the shoulders is relieved.

For those for whom this exercise is not enough, then it can be combined with the standard shrubs. The main thing is to stretch slowly and without jerking.

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Finally

When doing stretching workouts, it's important to remember that not stretching enough will always be better than limiting it. You don't have to try to squeeze the maximum out of yourself right away, this is only filmed in Hollywood films. In life, everything is easier, in order to stretch your body, it is enough to devote 20-30 minutes to this. At the end of all actions, the person should feel relaxation, and not pain in all parts of the body. If you liked the exercises, and you do them daily, share your impressions in the comments.