Arms Numb Relief Stretches

If your arms are going numb during any activities, especially at night while you sleep, then this sequence is for you! Click on each arrow to reveal pictures and instructions.

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention (ie. break, infection, tumor, tear or organ involvement.) 

2. If any of the stretches cause pain, stop doing it and move on to the next one.

  1. Do the stretches at least once daily until the pain is gone for a full 24 hours. For faster results, repeat the sequence as much as 10x/day in the order given. If any stretch causes discomfort, skip that stretch for now and reintroduce it later.  
  2. Once the tension, aches and pains are gone, use the daily warm-up exercises to stay feeling young and active.

IF LAYING DOWN, DO THESE - 8 mins

HOW: LIE ON BACK, BOTH LEGS BENT 90 DEGREES ON CHAIR OR PILLOWS. ARMS REST WITH PALMS UP. RELAX AS HOLD POSITION. FOCUS ON BREATHING.

HOW: LIE ON YOUR BACK, ONE LEG BENT 90 DEGREES RESTING ON CHAIR OR PILLOWS. OTHER LEG IS STRAIGHT. BOTH FEET MUST POINT TO THE SKY. PROP FEET UP IF NEEDED. FIRST ELEVATE FOOT OF STRAIGHT LEG. RELAX IN POSITION. THEN LOWER LEG 2 LEVELS, RESTING EACH LEVEL.

HOW: LIE ON YOUR BACK. PRESS YOUR HEELS INTO THE GROUND TO RAISE UP YOUR BUTTOCKS UNTIL YOUR HIPS ARE STRAIGHT WITH YOUR TORSO. HOLD POSITION, THEN LOWER BUTT TO THE GROUND.

HOW: LIE ON YOUR BACK, BOTH LEGS BENT 90 DEGREES ON CHAIR OR PILLOWS. NOW WITH ARMS OUT 45 DEGREES FROM YOUR SIDE, PRESS ELBOWS INTO GROUND TO FEEL SHOULDER BLADES PRESS TOGETHER. THEN PLACE HANDS FLAT ON GROUND AND PRESS ELBOWS. THEN PALMS UP AND PRESS.

IF SITTING, DO THESE - 3 mins

HOW: PRESS HEEL INTO THE GROUND USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF LEG MUSCLES. FIRST, TOE POINTS UPWARD. THEN TOE POINTS OUTWARD 45 DEGREES. THEN POINT TOE INWARD 45 DEGREES.

HOW: KNEES BENT WITH FEET WIDE APART. NOW TURN HIPS TO THE LEFT TO LOOK LIKE A RUNNING POSITION. FOCUS ON STRETCHING THE HIP OF YOUR BACK LEG.

HOW: IN A SEATED POSITION. USE YOUR LEGS TO PRESS YOUR HIPS AND BACK FLAT AGAINST THE WALL.

HOW: ARMS POINTING UPWARD, ELBOWS BENT 90 DEGREES. LEAN BACK INTO WALL AND TOUCH ELBOWS AND WRISTS TO THE WALL. GLIDE ARMS UP AND DOWN THE WALL. NOW TOUCH YOUR KNEES WHILE WALKING YOUR FEET APART.

STOMACH-SLEEPING = KEEP THE SPINE STRAIGHT BY PLACING A PILLOW UNDER ONE SIDE OF YOUR STOMACH, AND STAGGER YOUR HEAD PILLOWS TO ALLOW ROOM FOR THE HEAD AND SHOULDER TO NOT HAVE TO TURN AS SHARPLY.



IF STANDING, DO THESE - 3 mins

HOW: PRESS HEEL INTO THE GROUND USING THREE ANGLES TO ACTIVELY RELAX THE BACK OF LEG MUSCLES. FIRST, TOE POINTS UPWARD. THEN TOE POINTS OUTWARD 45 DEGREES. THEN POINT TOE INWARD 45 DEGREES.

HOW: IN A LUNGE POSITION, LOWER YOUR BACK KNEE TOWARD THE FLOOR AND THEN RETURN TO ORIGINAL POSITION, BOBBING UP AND DOWN. THEN SWITCH LEGS.

*ALTERNATIVE = ON YOUR MARK / FENCER – 1 REP EACH, 8 SECOND HOLD.

HOW: FIRST GET INTO A RESTING LUNGE POSITION. SLIDE BACK LEG AS FAR BACKWARD AS POSSIBLE. THEN RAISE CHEST UP BY PUSHING OFF FRONT KNEE.

HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL. KNEES ARE OVER THE ANKLES.