5 Stretches to Ease Sore Muscles in Your Arms

The rush of energy you get post-workout can often come with not-so-welcome tight knots. Whether you’ve been perfecting your deadlift, acing your push-ups, or simply juggling life’s many demands, your arms bear the brunt of sore muscles. But the good news is you don’t have to suck it up or stick multiple heat patches on your limbs. Instead, do these arm stretches to ease the tension and improve your flexibility.

The upper arms, particularly the triceps, can become tight after an intense workout or extended periods of sitting at a desk. This tension can restrict your range of motion and even result in discomfort in areas like the shoulders and neck. Stretching these muscles not only provides relief from soreness but also contributes to improved posture.

To begin the overhead triceps stretch, lift your left arm over your head. Bend the elbow and aim to reach the center of your back. Using your right arm, apply gentle pressure on the left arm. Remember to take deep breaths while performing the stretch. Repeat the sequence on the opposite side.

Bonus tip: Try pressing your triceps against the wall to deepen the stretch.

If you constantly hunch your back, the reverse table top is a game-changer for stretching your upper body. This yoga stretching pose is the beginner-friendly counterpart to the upward plank, offering similar benefits. It targets the sore muscles in your arms while engaging your core and bolstering your back strength.

While seated, plant your hands and legs firmly on the ground. Lift your hips gently and roll your shoulders backward, aligning your thighs with your hips and chest. Make sure your spine is straight to create a table-like shape with your body. Engage your core to maintain stability

Bonus tip: Make hissing sounds as you exhale to activate your core muscles fully.

Known as Gomukhasana, the cow face pose targets the often-neglected triceps, biceps, and deltoids. By gently pulling and lengthening these areas, you can release any sore muscles accumulated from your exercise or from working your arms all day on a computer. Research has also shown that yoga practice can help alleviate pain in sciatica. 

Start by sitting on the floor and crossing your right leg over your left. Ideally, your knees should be directly on top of each other. If this position causes discomfort, that’s perfectly fine – position your feet closer to your hips. Next, fold your right arm behind your back and raise your left arm above your head. Fold your left arm until your hands are touching each other. Keep your breath deep and slow.

Bonus tip: Sit on a foam block or rolled towel if there’s too much pressure on your knees.

You might recognize this pose from your grade school P.E. days, but believe it or not, it’s the number one pose athletes turn to after a rigorous training session. This tried-and-true method effectively eases sore muscles in the arms and shoulders. The best part? You can practically perform it anywhere without any equipment.

The cross-body shoulder stretch is one of the easiest standing poses featured on this list. First, extend your right arm across your body so that your fingers are pointing to the left. Next, press your right upper arm with your left hand, guiding it closer to your chest. Hold for 30 seconds and switch to the other side.

Bonus tip: Make sure that your elbows are positioned below your shoulders.

Like freeing two birds with one key, this twisting pose helps release tension in the rotator cuff (tendons surrounding your shoulder joint) and the upper back muscles. Many compare it to a massage since it uses gravity to release built-up stress and stiffness from the body. You may even hear some satisfying popping sounds as you settle into the stretch.

To “thread the needle,” place your palms and knees on the ground on your tabletop. Align your wrists with your shoulders and your knees with your hips. Next, lower your right shoulder and slide your right arm underneath your left arm. Hold for about 20-30 seconds, focusing on your breath. When you’re ready to switch sides, slide your arm back out and return to tabletop position.

Bonus tip: If your wrists are injured, begin the pose with your forearms instead.

After all the gains, pains, and stretches, dashing out the studio door might be the first item on your to-do list. However, giving your body the love it needs is essential for optimal recovery.

It doesn’t have to be complicated. You can start your mini-pampering session by taking a cold shower using Dove Go Fresh Sakura Blossom Body Wash with Himalayan pink salt and sakura extracts. It cleans out sweat and odor as it softens the skin. It also has a Microbiome Gentle Skin Prebiotics formula that replenishes and preserves moisture on your skin for up to 24 hours.

Before getting dressed, apply Rexona Advanced Brightening + Anti Stain Deodorant Roll-On to keep you fresh all day. It has a citrusy scent, reduces dark marks thanks to brightening vitamin C, and doesn’t stain clothes! If you’re looking for a quick-drying option, try Rexona Advanced Brightening Deodorant Dry Serum Anti Stain, which delivers the same benefits in a serum formula.

Active recovery exercises like these stretching poses can relieve sore muscles and encourage recovery. A few minutes of these can increase muscle strength and foster a healthier relationship with your body.