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I personally like to do a lot of arm circles and swings prior to working out and static stretching afterwards.
Circles are self explanitory, do large and small, the large ones should be so large the hands cross. Make sure to do them in a relaxed manner.
Arm swings overhead: from your hands being down in front of you, swing your arms in an arch in front of you to over your head, catching one hand inside of the other, alternate hands, this will stretch your chest, shoulders, and upper back.
Arm swings to the side, self explanitory
Up and down arm swings: remember the professional wrestlers the bushwackers, just like that except maybe the arms a little bit more straight. Swing one arm up over the head and the other one down and to the side.
There are others, I wish I had some visual aid for you.
Do all of them in a relaxed manner, I'd say 30 sec. for each direction/exercise. I do this to stretch out before lifting, grappling, etc.. Sometimes I'm more thorough than others, but I'm happy with my flexibility.
After your workout do some static stretching.
Hope this helps.
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