Stretching is an excellent approach to maintain your muscles supple and flexible. Whether you’re warming up for a workout or cooling down after one, don’t forget to stretch your biceps. Your biceps will be grateful.
Here are ten different bicep stretches you may try.
Do arm swings or rotations.
This is an excellent pre-workout dynamic biceps stretch. Stand up straight and extend your arms straight out at your sides. Arm rotations are performed by moving your arms in both vertical and circular movements at the same time. Alternatively, extend your arms straight out in front of you at shoulder height, palms down. Swing your arms back behind you and then forward to make arm swings.
When your muscles are cold or you haven’t done any workouts yet, dynamic stretches are preferable. Other forms of stretches are excellent for after you’ve warmed up your muscles, such as after lifting weights.
Hold your arms straight out at shoulder height.
This is a simple post-workout biceps stretch that doesn’t need any equipment. Stand with your feet shoulder-width apart and raise both arms straight up at your sides, palms facing the floor, until they are level with your shoulders. Extend your arms as far as possible and twist your hands so that your thumbs are looking straight down. Hold for 20 seconds and then repeat three times.
You can perform this before a workout to loosen up your biceps as well, but instead of 20 seconds, hold the stretch for 3-5 seconds.
Do a standing behind-the-back biceps stretch.
This stretch requires nothing more than your body. Stand up and clasp your hands behind your back. Straighten your arms and keep your hands towards the base of your spine. Lift your arms as high as you can until you feel a stretch and hold for up to 1 minute.
You may perform this stretch up to three times before moving on to another stretch. Do whatever makes you happy!
Stretch your biceps in a doorway.
This exercise employs a door frame to stretch your biceps. Place your back to any doorway and stand in front of it. Place your open hand on the inner edge of the door frame with one of your arms behind you. Turn your body away from the arm, keeping your palm pressed against the door frame, until you feel your bicep stretch. Hold for at least 10 seconds before repeating the maneuver on the other side.
- Lower your arm to achieve a deeper stretch, then raise it to get a deeper stretch.
- If there isn’t a doorway nearby, you may accomplish this stretch using a column.
Do a flat wall bicep stretch.
This is another approach to stretch your biceps using a flat surface. Stand near a wall and place one of your hands flat on the wall’s surface at around shoulder height. Slowly move your body away from the wall until you feel a stretch, then maintain the posture for 30 seconds. Rep with the other arm.
Experiment with moving your hands up and down the wall until you discover the area where you feel the most stretched.
Try a wall corner biceps stretch.
This stretch employs an inner corner of a wall to extend both biceps at the same time. Position yourself on the inner corner of a wall, facing the corner. Straighten your arms out to shoulder height and put your palms on the left and right walls. Step farther into the corner until your biceps are stretched. Hold this posture for 30 seconds and then repeat 2-3 times.
Feel free to experiment with hand height to determine what works best for your biceps.
Try a seated biceps stretch.
This is a simple stretch that can be done anywhere. Sit on the floor with your knees bent and your feet flat on the ground. Place your hands on the floor behind you, fingers pointing backwards, arms straight. Move your buttocks away from your hands slowly until you feel a stretch in your biceps. Hold the stretch for about 15 seconds.
If the floor is too hard for you, lay a yoga mat, a towel, or a blanket underneath you.
Hang from a pull up bar.
A hanging bar stretch targets your whole upper body. Grab a pull-up bar firmly, hands facing away from you and shoulder-width apart. Hold your arms straight for up to one minute. Repeat this three times to fully stretch your muscles.
- If you can’t reach the pull up bar, you may grip it by standing on a step, a chair, or a bench.
- If you don’t have a pull up bar, you may perform this with any sort of bar, such as the monkey bars at a playground.
Do a half-kneeling biceps stretch.
To stretch your biceps, use a table or similar flat surface. Stand with your back to a flat, raised surface, such as a table or desk. Place your hands behind you on the surface with your palms open and facing up. Put yourself in a half-kneeling or lunge posture and hold the stretch for 30 seconds.
- Place one foot in front of you and bend down so that the thigh of your front leg is straight out in front of you and the knee of your rear leg is touching the ground.
- Squat down until you feel a stretch in your biceps as an alternative to half-kneeling.
Be careful not to overdo your stretching.
Excessive stretching might result in muscle tears. Stretch your biceps just as far as necessary to experience a nice stretch. Stretches should not be taken any farther than they are comfortable, or you risk injuring yourself.
If you’re just getting started with stretching, try holding stretches for shorter lengths of time. As you get more flexible and comfortable, gradually increase your duration to the suggested amount.
Is there a bicep stretch?
Biceps stretch on the wall
Place your right palm against a wall. Turn away from the wall slowly. Keep holding for up to 30 seconds. Rep on the other side.
Why is my bicep tight?
Bicep tendonitis is an inflammation of the tendons that link the biceps muscle in your forearm to your shoulder and elbow. Bicep tendonitis, a repetitive motion ailment, is often induced by overuse from a repeated overhead motion.
How do you stretch your upper bicep tendon?
Stretching the Biceps
Raise one arm to the side, palm down, with the thumb side against the wall. Rotate your body in the opposite direction of the arm, keeping your elbow straight, until you feel a stretch across your bicep. Hold for 15 seconds before repeating three times.
How do you relieve bicep pain?
Tendonitis discomfort and swelling may be reduced by using cold packs or ice. Nonsteroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen may help reduce swelling and discomfort. Rest may also be advised by your doctor. It will be especially crucial to avoid heavy lifting, bending at the elbow, and reaching above your head.
What does a bicep strain feel like?
Bicep tear or strain symptoms
A rapid burst of pain in the upper arm around the shoulder is the most prevalent indication of a bicep rupture or strain. As the tendon rips, you may hear a “popping” sound. Other indications that you may have ripped a bicep tendon are: Shoulder pain and weakness
How do you stretch out your arms?
Stretch your right arm out in front of you, shoulder-height. Pull your fingers up as though you were about to press your hand flat on a wall. Gently draw back on your right hand’s fingers with your left hand. Take three deep breaths and hold this stretch for at least three minutes.