For individuals leading active lifestyles, arm pain can be a common and disruptive issue. Whether it's a result of intense workouts, repetitive strain, or poor ergonomics, addressing arm pain is crucial to maintaining peak performance. Here is a list of effective and practical exercises to help you reduce arm pain caused by muscle tension in the upper arm.
Exercising may not be the first thing you want to go out and do when you are experiencing arm pain, but in reality, it could be the ticket to feeling better when it is done properly. Arm pain exercises allow you to gently work the muscles and tendons that are injured or in pain, bringing the body back to health.
Identifying the Best Exercise for Arm Pain
Stretching and strengthening exercises can be beneficial when alleviating arm pain. Unfortunately, experiencing arm pain can be pretty uncomfortable, but you can perform several easy home exercises to alleviate discomfort based on the specific location of the arm pain. Here are some common exercises for the different pain areas of the arm:
For Wrist and Forearm Pain:
Wrist Flexor Stretch
- With the palm of your hand facing down, extend one arm.
- Use the opposite hand to press the fingers towards the floor gently.
- Hold for 15-30 seconds and repeat on the other arm.
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Wrist Extensor Stretch
- Similar to the flexor stretch, but with the palm facing up.
- Use the opposite hand to press the fingers towards the floor gently.
- Hold for 15-30 seconds and repeat on the other arm.
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Wrist Rotations
- Extend your arms in front of you with palms facing down.
- Rotate your wrists in circular motions, first clockwise and then counterclockwise.
- Perform 10-15 rotations in each direction.
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For Elbow Pain:
Wrist Flexor and Extensor Stretch (Modified)
- With the palm of your hand facing down, extend your arm.
- Use the opposite hand to press the fingers towards the floor gently.
- While maintaining this stretch, bend and straighten the elbow.
- This motion helps stretch both the wrist and elbow muscles.
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Triceps Stretch
- Raise one arm overhead, bend the elbow, and reach your hand to the middle of your back.
- Use the opposite hand to push on the bent elbow gently.
- Hold for 15-30 seconds and repeat on the other arm.
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Bicep Curls with Light Weights
- Hold a lightweight in each hand.
- Keeping your elbows close to your body, curl the weights towards your shoulders.
- Perform 2-3 sets of 12-15 repetitions.
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For Shoulder Pain:
Shoulder Rolls
- Stand or sit comfortably.
- Rotate your shoulders in a circular motion, moving them backward, and aim for 10-15 repetitions.
- Reverse the motion on step two and roll your shoulders forward.
Pendulum Exercise
- Lean forward and support your non-affected arm on a table or chair.
- Allow the arm you are feeling pain to hang freely, and gently swing it in circular motions, both clockwise and counterclockwise.
Wall Angels
- Stand with your back against a wall.
- Raise your arms overhead, attempting to touch the wall with the back of your hands.
- Slide your arms up and down the wall in a controlled manner.
For General Arm Pain
Arm Circles
- Extend your arms to your sides.
- Then, make small circular motions with your arms, gradually increasing the size of the circles.
- Perform 2-3 sets of 10-15 circles in each direction.
Self-Massage
- Use a massage ball, or a small foam roller to massage the muscles in your arms. We recommend to try our ProStretch Trio Massage balls or the Hexi Foam Massage Roller)
- Roll the ball or roller over sore areas, applying gentle pressure.
Conclusion
It's essential to listen to your body and not push yourself too hard, especially if the pain persists or worsens. If the pain is severe or persistent, please consult your primary care doctor for a proper diagnosis and treatment plan.
PLEASE NOTE: The information on this website and article is for information only and should not be used as a substitute for consulting your doctor. Consult your doctor for proper diagnosis and rehabilitation.
