The bicep tendon is what connects the bicep muscle to the forearm from its origin point in the front of the shoulder blade. The tissue in the bicep tendon can become damaged and cause bicep tendonitis, which can result in pain in the elbow and shoulder. Stretching the bicep and shoulder muscles in the front of the upper arm will stretch the tendon, and may reduce pain or stiffness while increasing flexibility.
Two-Arm Bicep Stretch
The two-arm bicep stretch targets both biceps at once. The stretch should feel mild to moderate, but should not cause pain. You will need a table or bench approximately the height of your lower to middle back. To begin, face away from the table and bring your arms behind you. Rest your hands on the table with your thumbs down and your fingers pointing behind you. Extend your arms straight and bring your hands slightly closer than shoulder-width apart. Adjust your distance so that you are standing upright without leaning. Slide your hands away from you until you feel the stretch. Hold for 15 seconds.
Prone Lying Bicep Stretch
The prone lying bicep stretch targets one bicep at a time. Perform this stretch on both arms with a 15-second hold each and as many reps as you wish. To begin, lie down on your belly. Extend your left arm in front of you on the floor so that it is above your head with your palm facing the ceiling. Place your left palm on the floor next to your shoulder with the elbow bent. Push up slightly with your left hand as you turn your body away from your right arm. Rotate your right palm to face away from you with the thumb touching the floor. Repeat with the left arm.
Wall Bicep Stretch
The wall bicep stretch makes use of a wall to use as resistance to stretch your bicep. This stretch lengthens one arm at a time, so make sure to work both sides. To begin, stand 6 inches from a wall. Face the wall and extend your right arm out to your side with your palm facing the floor. Straighten the arm. Bring your right arm forward and parallel to the floor until your thumb makes contact with the wall. Then, twist to the left and away from your arm until you feel a mild to moderate stretch. Hold for 15 seconds. Repeat with the left arm.
Pendulum Shoulder Stretch
Since the biceps run from the shoulder to the elbow, the pendulum stretch that moves the shoulder will also lengthen the biceps tendon. The ideal time to do this stretch is after a warm shower or bath when your muscles are relaxed, especially if you are currently experiencing pain. To begin, stand with your arms hanging at your sides. Bend over slightly until your arms are vertical to the floor. Place one arm on your hip to get it out of the way. Swing your other arm forward and backward, then right to left. Complete the stretch on this side by circling your arm to trace at most a 24-inch circle in both directions. Repeat with the other arm.
