The biceps are located on the front of your upper arms, and they flex your elbows and supinate your forearms. You use them to lift and carry items and to perform many activities of daily living, including carrying groceries and showering. Muscular tightness or rigidity may cause pain in your biceps. Stretching will help reduce pain and improve flexibility.
Seated Bent-Knee Biceps Stretch
The seated bent-knee biceps stretch alleviates muscular tension and may reduce pain in your biceps. Sit on the ground, bend your knees and place your feet on the floor. Extend your arms behind your hips and position your palms on the floor. Point your fingers away from your body and distribute your weight evenly between your feet, butt and arms. Straighten your back, and align your neck with your spine. Slide your butt toward your feet without moving your arms. Stop when you feel a stretch in your biceps and hold for 30 seconds.
Biceps Towel Stretch
The biceps towel stretch elongates your biceps and reduces muscular tightness. Hold a towel in your right hand and reach your right hand overhead, letting the towel fall behind your back. Straighten your left arm, turn your left palm down and grasp the end of the towel. Use your right hand to slowly pull the towel upward, creating a stretch in your left bicep. Stop when you feel tension in the front of your left arm, and hold for 30 seconds. Switch arms and stretch your right bicep.
Wall Stretch
Loosen up tight biceps with the wall stretch. Stand facing a doorway, straighten your back and square your hips and shoulders forward. Extend your right arm in front of you, and place it on the left side of the door frame, parallel to the floor. Step farther from the wall or move closer to accommodate full arm extension. Turn your body toward your left while keeping your arm in position. Stop turning when you feel a stretch in your right bicep. Hold for 30 seconds, then move to the other side of the door frame and do the same with your left arm.
Straight Arm Stretch
The straight arm stretch alleviates pain in your biceps due to muscular tightness. Stand up straight and hang your arms by your sides. Straighten your right arm, lift it in front of your body and turn your palm upward. Position your left fingers on your right palm and push your right hand down. Stop when you feel a stretch in your right bicep and hold for 30 seconds. Do the same with your left arm.
