I have talked about the butt, the core, the legs, the core, the neck, the core, our feet, and even the pelvic floor. But I have been slacking on one of the most functional and important body parts, our arms. I think I have neglected these essential appendages because they are obviously so important for our everyday function that I just haven’t felt the need get on my little P.T. soap box and preach about why you need strong arms.
Well, today is the day. I am guessing there are some people out there who suffer from shoulder, elbow, or wrist pain. And while technically those areas all fall under the category of arm this blog post is going to focus on the upper arm.
There are several important reasons we need strong arms, besides wanting to look like Michelle Obama in a tank top. Check out these six very important reasons you need strong arms in motherhood and otherwise.
6 Reasons You Need Strong Arms
1. Prepares you for carrying kids
Having strong arms can help prepare you for the endless hours of rocking, holding, carrying, nursing, and feeding a new baby. And this baby will become a toddler and eventually will turn into a 40+ pound small child. Strength in your arms will help you hold your child for many years and help prevent injury (see below).
2. Improved ease with daily tasks
Strong arms can help you achieve many tasks such as shoveling snow, carrying groceries, carrying laundry, and other heavy items we perform on a regular basis. I mean, I can’t be the only one who struggles a little to pick up case of water at the grocery store.
3. Better appearance
Strong shoulders and arms can help with your overall physical appearance. It is highly unlikely for a woman to get big and bulky in her upper body. Working out the muscles of your arms will tone your arms and help you feel more confident rocking your sleeveless shirts.
4. Less risk of injury
As with all body parts, strengthening the muscles of your arms will help reduce injury to the shoulders, upper back, wrists. Common injuries of the arms include muscle strains, nerve compression (such as carpal tunnel syndrome), and shoulder injury to your rotator cuff muscles.
5. Improved posture
Strengthening your arms and shoulders will help prevent a forward rounded posture which can lead to neck pain and shoulder injury. Strength in your shoulders and biceps will help you maintain an upright posture while performing your many daily tasks.
6. Improved Athletic Performance
Having strong arms will help you other athletic endeavors such as running and bike riding. Having a strong arm pump will help improve your overall running form. And strength in your shoulders and arms will help support you during stationary or mobile bike riding.
Basic Muscle Groups of the Arms
Below are a few basic muscle groups to focus on for strong and healthy arms.
Deltoid (Anterior, Mid, Posterior)
The deltoid muscle is your shoulder muscle. You can think of it like a shoulder pad. This muscle helps you raise your arm overhead.
Biceps
Your biceps are your Popeye muscle. This muscle bends your elbow and helps you bring things closer towards your body.
Triceps
Your triceps are the muscles on the back of your arm. These muscles help you straighten your elbow. They are active when your elbow is straight and you are putting pressure through hand.
Forearm muscles
Your forearm muscles are the muscles that run from your elbow to your wrist. These muscles help with moving your wrist and fingers around. The forearm muscles are important for gripping and holding things.
Upper Body Routine for Strong Toned Arms
Try out these 5 moves for strong and healthy arms. Each move focuses on one of the above muscle groups. You can use 4-10 lb dumbbells depending on your strength level. Repeat each exercise for 10-15 reps and 3 sets.
Bicep Curls
Grab a dumbbell in each hand. Stand tall with your core braced and your arms at your side. Slowly curl the dumbbells up to about chest level and then back to your side. Focus on form and control. Repeat x 10.
Overhead Tricep Extensions
Grab one dumbbell with two hands. Stand tall with core braced. Slowly lower the dumbbell behind your back. Press dumbbell back overhead focusing on squeezing the muscles on the back of your arms. Repeat x 10.
Forward Raises
Grab a dumbbell in each hand. Stagger your feet and brace your core. Slowly raise the dumbbells in front of your body to shoulder level keeping your elbows straight. Return the dumbbells to your side. Repeat x 10. (If too challenging perform one arm at a time)
Lateral Raises
Grab a dumbbell in each hand. Stagger your feet and brace your core. Slowly raise the dumbbells out to your side keeping your elbows straight. Return the dumbbells to your side. Repeat x 10. (If too challenging perform one arm at a time)
Posterior Flys
Grab a dumbbell in each hand. Stagger your feet and lunge slightly forward so that your trunk is at an angle. Brace your core. Raise your arm out to your side and back with a slight bend in your elbow. Repeat x 10. (Perform one arm at a time if needed)
What’s next?
For more great exercises you can do at home with minimal equipment you can try out some pelvic stability exercises or these 5 core exercises for a better belly. If you really want to get your heart pumping try out my HIIT the stairs workout or these 8 moves to work your inner thighs. Having muscle strength is the number one way to prevent pain and injury. Let’s keep your body movin and groovin this year!
–Monica
1.Upper trap stretch-
Think about lengthening the back of your neck while tucking your chin in and down as though trying to give yourself a double chin. Repeat 10x.
Keeping your shoulders down, pinch your shoulder blades together as if you were trying to get them to meet in the middle of your back. Repeat 10x.
1.Neck Stretches – Check out my post 
3. Tennis Balls – Use two tennis balls in a sock to reduce muscle tightness and tension in the muscles in the back of your neck. Place two tennis balls in a sock. Lay down and play the tennis balls at the base of your neck. Gently roll over the top of the tennis balls letting the balls press into the muscles of your neck. For more equipment for massage of tight muscles be sure to check out 
Prone press up: Laying on your stomach press your body upwards and look up towards the ceiling. You should feel a stretch in the front of your hips and stomach. Perform slowly while taking full deep breaths. If this hurts your low back, stop. Repeat x 10. 
Supine chest stretch: Lay over the top of an exercise ball, a foam roll, or even just flat on the ground with a towel rolled up between your shoulder blades. Let your arms fall out to the side and bring your hands behind your head. You should feel a stretch all across your chest and and your stomach. Hold for at least 30 seconds and repeat x 3. 
T’s: Laying on your stomach lift your arms up to the side as though you are making a letter “T”. Your thumbs should be pointing up towards the ceiling. Think about pulling your shoulder blades together. Repeat x 10 
W’s: Flex your elbows to a 90 degree position and again lift both your arms up off the floor by pinching your shoulder blades together. You can imagine your arms making the letter “W”. Repeat x 10 
