1. Push It
It’s not just bodybuilders who need to stretch their bicep muscles. Believe it or not, the biceps muscle, located on the front of the upper arm, is engaged in everything from carrying your stuff, to picking up your child, to cooking. Therefore, the biceps can become tight and aggravated with over use. Perform this stretch to help tame your worn out bicep.
Stand up straight with the right side of your body next to a wall with perfect posture. Raise your straight right arm behind you. Place your palm, inner arm, including your shoulder, flat against the wall. Keep your arm on the wall and gently turn your body towards the left side until you feel a gentle stretch in your bicep. Stop if you feel pain. Hold for 30 to 60 seconds. Repeat with your left arm.
2. Behind the Back
Why biceps? The biceps muscle contains two muscles that stabilize the humerus or upper arm bone into the shoulder socket. Tendons connect each end of the bicep muscles to bone. On one end, the bicep muscle is connected to the shoulder socket. On the other end, it’s connected to the radius bone. Try this behind-the-back stretch to improve blood flow to your bicep.
Stand up straight with perfect posture. With straight arms, clasp your hands behind your back. Rotate your clasped hands, so your palms turn towards the floor. Gently raise your arms towards the ceiling and bend forward a bit until you feel a gentle stretch. Hold for 30 to 60 seconds. Repeat. Discontinue the stretch if you feel discomfort.
3. T Stretch
The biceps can bust. Injuries to the bicep muscle often occur from repeated activity, such as tennis, baseball, weight training or softball. When a biceps goes bust, pain and tenderness is felt and sometimes, a snapping sound can be heard near the shoulder. Stop the threat of a bicep snap and take the time to stretch.
Stand up straight with perfect posture, knees slightly bent, and feet hip distance apart. During this entire stretch, your toes should be pointing straight. Lift your straight arms to the side with even shoulders, forming a "T shape" with your body. Face your palms behind your body. Feel a gentle stretch in your biceps. Breathe. Hold for 30 to 60 seconds. Repeat. Stop if you feel pain.
