10 arm stretches to improve flexibility and reduce pain

The muscles, tendons, and ligaments in your arms need to be stretched in order to stay flexible and pain-free. These PT-approved tips can help.

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Last Updated: Sep 1, 2025

Table of Contents

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1. Wall slide

1. Wall slide

2. Kneeling lat stretch

2. Kneeling lat stretch

3. Doorway stretch

3. Doorway stretch

4. Hand behind back stretch

4. Hand behind back stretch

5. Cross arm stretch

5. Cross arm stretch

6. Wrist flexor stretch

6. Wrist flexor stretch

7. Wrist extensor stretch

7. Wrist extensor stretch

8. Wrist rotations

8. Wrist rotations

9. Wrist side bends

9. Wrist side bends

10. Hand tendon glide

10. Hand tendon glide

Table of Contents

Best arm stretches and warm ups

Upper arm stretches

Lower arm stretches

Benefits of arm stretches

PT tip: Warm up first

How Hinge Health can help you

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