The biceps muscles should be stretched as a warm up prior to many sports and gym workouts particularly when resistance is going to be involved such as doing curls or with throwing sports.
The following bicep stretches are designed to improve the flexibility of the biceps muscle, You should discuss the suitability of these exercises with your chiropractor prior to commencing them. To begin with, each stretch should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free.
Generally, you should choose one or two bicep stretches that feel comfortable for you and repeat them 3 times daily. As your flexibility improves, the exercises can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain free.
Standing Bicep Stretch
The standing bicep stretch is a really simple stretch that can be completed anywhere. To begin the stretch, stand and clasp your hands behind your back. With your hands clasped,rotate them so they are facing palms down. Raise your arms away from your body until you feel the tension in your biceps and hold the stretch for 20 seconds. The standing biceps stretch also stretches your deltoids and pectoralis muscles.
Arm On a Wall Stretch
You can get a good stretch one arm at a time using a wall. Place your hand on a wall and completely outstretch your arm. Get in a shoulder width stance with the same side leg as the arm you are stretching directly in front of the wall. Next, rotate your body and face the opposite direction. You should now be facing the opposite direction from your arm that’s on the wall. When you feel tension in your arm, stop turning. Hold the stretch for 20 seconds.
Make a T
The “T” stretch is an easy bicep stretch that can be executed anywhere. Stand with your legs shoulder width a part. Next, bring your arms up, and out to your sides. Your arms should form a letter “T” and they should make 90-degree angles with your body. Keep your palms facing downwards. Next, rotate your arms so your palms are facing behind you. You should feel the stretch in your biceps. Remember to breath when you complete this stretch while holding it for 20 seconds.