Stretching your biceps before and after your workouts can help prevent injury and improve blood flow to your muscles. According to physiotherapist Craig Smith in an article for BBC Sport, stretching can improve your muscle's active stretching length, refining suppleness and flexibility. It's important to perform stretches properly -- improper technique may cause injury, not prevent it.
Standing Bicep Stretch 1
Stand with your head and neck in line with your spine. Bend your knees slightly. Interlace your hands behind your back with your palms facing away from you, keeping your arms as straight as possible. Lift your arms up toward the ceiling as high as you can without bending your arms. Hold the stretch for 30 seconds, then release.
Standing Bicep Stretch 2
Stand with your feet hip-width apart, knees slightly bent and your head and neck in line with your spine. Point your toes forward. Relax your shoulders. Lift your arms straight out to the side with your palms facing down. Rotate your palms to face the wall behind you as you stretch your arms back as far as you can without arching your back. Hold the stretch for several long, deep breaths, then release.
Wall Stretch
Stand with your back against a wall, keeping your feet hip-width apart and your head and neck in line with your spine. Raise your arms out to shoulder-height against the wall with your palms pressing into the wall, fingers pointing up. Bend your knees and squat down slightly, keeping your hands in a static position. Hold the stretch for 30 seconds, then release.
Partner Stretch
Lie on a table or another firm surface that allows you to hang your arm over the side. Rest your shoulder on the edge of the surface, with your arm hanging straight and your palm facing inward. Ask a partner to gently pull your forearm down toward the floor while you isometrically contract your arm to offer gentle resistance. Hold the stretch for a few seconds, then release.
Door Frame Stretch
Stand with your arm holding the edge of a door frame at shoulder height, palm facing away from you. Keeping your arm straight, rotate your body away from the door frame until you feel a gentle stretch along the front of your arm. Hold the stretch for 30 seconds, then release.
Seated Bicep Stretch
Sit on the floor with your knees bent and your hands behind you, arms straight and fingers pointing away from your body. Walk your fingers back until you feel a gentle stretch in your biceps. Hold the stretch for 10 seconds, then release.
