Gently lean forward through doorway until a stretch is felt in the chest and shoulders-make sure you don't go any further to avoid potential injury. Line up forearms on either side of a doorway with elbows just below shoulder height. Slowly turn your body away from the wall, creating a stretch throughout your upper arm and shoulder. Press one hand against the edge of a wall at about shoulder height.
Scoot your hips forward keeping your hands where they are until you feel a gentle stretch in your arms and shoulders. Sit on the floor with knees bent, feet flat, and palms down on the ground behind you. Keep your arms straight and your palms face down.
Interlace your hands behind your waist and slowly raise them up behind you as you tilt your upper body forward.
Standing arms-behind-the-back biceps stretch. With tendons crossing the elbow and the shoulder (the long head and short head, as they are called, originate from different parts of the scapula and attach to the top of the forearm), this two-joint muscle (technically 3-joint if you count the radio-ulnar joint) flexes the elbow and supinates (rotates) the forearm while also helping to elevate the shoulder making it a prime mover of the upper extremity. The biceps brachii, as its name suggests, is really two muscle bellies that join together in the upper arm (bi = two, brachii = arm). They also tend to perk up pretty quickly when loaded with resistance, making them a popular target of most guys’ workouts. Whether you’re hoisting up a small child, grabbing a bag of groceries, or lifting up some furniture, these attention grabbing muscles get worked pretty hard during the day. But with all that loading and lifting (and checking yourself out in the mirror, perhaps?), the right stretch might be just what you need.Īfter all, we use our biceps for more than just lifting heavy weights at the gym. Let’s be honest: You’re probably used to flexing your biceps, not stretching them. Bicep stretch how to#
In this weekly series, she gives you tips on how to feel better, get stronger, and train smarter. Your Personal PT, Rachel Tavel, is a Doctor of Physical Therapy (DPT) and Certified Strength and Conditioning Specialist (CSCS) at Shift Wellness in NYC, so she knows how to get your body back on track when it's out of line.
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