If by evening your arms feel tight, especially from the elbow to the wrist, and even loose sleeves begin to feel restrictive, this is not related to weight. Most often, the reason is weakening of the muscles of the forearm and shoulder girdle due to long periods of sitting, working at a keyboard, or constant tension in the neck.
But you don't need to do push-ups or dumbbell swings. 5 minutes of gentle movements before bed are enough, which gently activate the muscles responsible for lightness in the hands.
Sit or lie down comfortably. Stretch your arms forward and slowly rotate your hands: 30 seconds clockwise, 30 seconds counterclockwise. This relieves stiffness after typing or using the phone. Then lie on your back with your arms extended along your body. As you exhale, gently squeeze your shoulder blades together, slightly lifting your shoulders off the floor. Hold for 2 seconds, relax as you inhale. This exercise frees up your shoulders and improves mobility throughout your entire arm.
After this, sit up straight. Raise your right arm up, bend it at the elbow and pull it with your left hand by the elbow to the left. Hold for 5 seconds. Repeat on the other side. The movement should be soft, without jerking. Finally, run your palms over your forearms and shoulders, first from top to bottom, then from bottom to top. Do this smoothly, without pressure. This stroking helps the muscles relax and improves blood circulation.
After just 7-10 days, you will notice that there is less feeling of congestion in your arms, sleeves no longer restrict movement, and gestures become freer. Raising your hand no longer requires effort.
