Biceps

Bicep Stretch: 6 Stretches for Upper Arm Strength

Bicep stretches are a great way to complement your upper-body workout. These stretches can increase flexibility and range of motion, allowing you to move deeper and further with greater ease.

Plus, they help to relieve muscle tightness and tension, which is beneficial in preventing injury and improving performance.

As you try these stretches, listen to your body so you’re aware of when to back off and when to go deeper. Maintain a smooth, steady, relaxed breath. Don’t lock your elbows or force any positions, and avoid jerky, bouncing, or pushing movements.

You’ll feel a stretch in your biceps, chest, and shoulders.

To do this stretch:

Repeat 1 to 3 times.

For this stretch, keep your head, neck, and spine in one line. Avoid slumping or arching your back. In addition to your biceps, you’ll also feel a stretch in your shoulders and chest.

To do this stretch:

Repeat 2 to 4 times.

alternative

If it’s more comfortable, you can do a similar stretch by standing and placing your hands on a table behind you. Squat down halfway to feel the stretch.

This doorway stretch is a great way to open up your chest while also stretching your biceps.

To do this stretch:

This is an easy stretch that you’ll feel in your chest, shoulders, and arms. Experiment with your hand position by moving it higher or lower to see how it affects the stretch.

To do this stretch:

Horizontal arm extensions combine active movement with stretching. You can do this stretch while sitting or standing.

To do this stretch:

Do 2 to 3 sets, gradually increasing the time you hold the position.

These hand rotations might not feel like much, but they help to build strength throughout your arm while gently stretching your biceps.

To do this stretch:

Do 2 to 3 sets for up to 1 minute.

Stretching is often recommended after a workout to prevent muscle soreness. The evidence is conflicting as to whether stretching really helps reduce muscle soreness. If done consistently stretching will help increase flexibility and improve your range of motion.

All of these factors will help to make movements easier so you’re less likely to experience stress or strain.

Talk to your your healthcare provider before starting any new exercise program, especially if you have any upper-body injuries. If while stretching you develop any lingering pain that goes beyond mild discomfort and doesn’t heal within a few days, discontinue the stretches.

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