Static stretching is when you hold a stretching position. Studies show that static stretching is best for increasing range of motion. Static stretching should be done during the cool down phase of your workout because it is important that your body has a thorough warm up beforehand. In this context, static stretching is beneficial for every muscle group, including the biceps. In order to be most effective, you should make static stretching of the biceps a part of your workout two to three times per week. Hold all stretches for 30 to 60 seconds, and repeat each stretch two to three times.
Face Down Stretch
Lie down on your stomach. Extend your right arm above your head. Roll your arm towards your head until your palm faces upward; as you do this, turn your head while placing your right cheek on the ground. Place your left hand palm down on the ground right by your left shoulder. Use your left hand to gently lift your upper body off the ground slightly, twisting toward your extended right arm and stretching your right bicep. Repeat this stretch on the left side as well.
Seated Stretch
Sit down on the ground with your knees bent and your feet flat on the ground. Place your hands on the ground behind you with your fingers pointing away from you. Keep your back straight and your abdominal muscles pulled in throughout this stretch. Slide your rear end toward your feet slowly. You should feel this stretch in your biceps and also in your chest and shoulder muscles. When you reach the edge of your flexibility, hold this position.
Wall Stretch
Stand with your back against a wall and your feet about two to three steps away from it. Stretch your arms straight out from your shoulders onto the wall. Your fingers should point to the ceiling. Slide your arms up as high as you can. Squat down leaning your chest forward slightly. The stretch should be felt in your biceps. Hold this position.
Kneeling Stretch
Kneel down on the ground and place your hands on the ground in front of your knees. With your palms on the ground, turn your fingers to point back toward you. Keep your arms straight as you lean back, pressing your rear towards your heels. Hold the position at the farthest point you can stretch your biceps. To protect your spine, keep your abdominal muscles pulled in while you perform this stretch.
