Stretch it. Stretch it real good. Try these easy stretches before or after a workout, or any other time.
Alice Mongkongllite / BuzzFeed
BuzzFeed Life spoke with personal trainer Mary Jane Detroyer, M.S., R.D., C.D.N., who recommended these 10 easy stretches. She says they'll help reduce muscle soreness, lower your stress, and minimize your risk of injury, while improving athletic function and performance. Pretty great.
The best part: You can do these stretches anytime you need to, and pretty much anywhere. Just make sure that you ease into them slowly if you haven't already warmed up, so you don't hurt yourself. Also if any of this is painful, you either shouldn't stretch as deeply or you should stop doing the stretch altogether. Feeling stiff is normal, and some people will be more flexible than others. But you want this to feel good, not bad.
If you want to stretch out your biceps:
You should feel this stretch in your upper arms, between your inner elbow and your shoulder. This'll feel great after curls, and other moves that target the area.
Here's how to do it:
1. Standing tall, bring both hands behind your back and clasp your fingers together.
2. Pull your shoulders down, and reach your hands up towards the ceiling behind you.
3. Lift your clasped hands away from your back and up until you feel the stretch.
4. Hold for 15-30 seconds.
5. Release and repeat.
Don't:
• Move your shoulders up with your arms.
• Turn your elbows out as you lift your arms.
Lauren Zaser / BuzzFeed Life
If you want to stretch your triceps:
You should feel this stretch on the back of your arm in between your elbow and your shoulder. Excellent after doing dips, pushups, bench presses, and other moves that work your triceps.
Here's how to do it:
1. Stand and reach one arm straight up to the ceiling.
2. Keep both shoulder blades down.
3. Bend your hand down toward your shoulder blades so it's touching your upper back.
4. Put your opposite hand on your bent elbow and pull it backwards until you feel the stretch.
5. Hold for 15-30 seconds.
6. Release and repeat with your opposite arm.
Lauren Zaser / BuzzFeed Life