Focus area
Arms
The biceps, triceps and forearm muscles of your upper limbs. Arm day, carrying heavy things or a full day of typing and gripping leaves them sore — elbows feel swollen and towels get hard to wring.
Forearm pronation/supination
Band curl
Band triceps pushdown
More actions in this plan
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More stretches for this area
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Why this area gets sore
A few muscles in this area are especially prone to tightening up and aching. Match your symptoms below to figure out which one is talking to you.
Biceps
Elbow flexors on the front of the upper arm
Triceps
Elbow extensors on the back of the upper arm
Forearms
Forearm flexors/extensors and grip muscles
See a doctor if any of these apply
Stretching helps everyday muscle soreness. If any of the following sounds like you, it may be more than tired muscles — donât push through:
- Pain radiating from your arm or leg down into your fingers or toes, or with numbness and weakness
- The soreness started after a fall, impact or other injury, or the area is visibly swollen
- It hasnât improved after a week, or it wakes you up at night
- It comes with fever, chest tightness, dizziness, or loss of bladder or bowel control
- The pain is severe enough to stop normal movement, or you canât bear any force on it