The wall bicep stretch targets the two muscles in the upper arm that make up the biceps muscle group. Two variations of the wall bicep stretch require neither equipment nor even much time. Stretching improves flexibility, reduces your chances of injury, increases coordination and brings nutrients to the joints through better blood circulation.
Single-Arm Variation
The single-arm variation stretches each bicep muscle individually. The benefit is that if one bicep is tighter than the other, the tighter bicep does not prevent the more flexible one from getting a full stretch. However, this exercise takes twice as long as the two-arm version. To perform the single-arm wall bicep stretch, stand in a doorway or next to the corner of a wall and extend your right arm out to your side and parallel to the floor, placing your palm against the wall. Keeping your arm straight, twist your body to the left and away from the wall until you feel the stretch in your right bicep. Hold for 15 to 30 seconds, repeat and switch sides.
Two-Arm Variation
The two-arm variation of the biceps wall stretch lengthens both arms together. To perform this stretch, stand facing away from a wall with your feet about 12 inches away. The exact distance depends on your arm length. Reach behind you and place your palms flat on the wall with your fingers pointing at the ceiling and your arms straight. Bend your knees and bend forward slightly as you slightly lower your hips toward the floor. Do not move your palms. Lower until you feel a stretch in your biceps. Your flexibility determines how far down you go.
Stretching to Avoid Injuries
Stretching the biceps can prevent injuries such as bicep tendon ruptures because pliable muscles and connective tissue are less likely to tear or experience strain. Flexible muscles and tendons are more elastic, like a rubber band. A rubber band only breaks from being pulled when it is stiff. Tight, stiff muscles and connective tissue, such as tendons, are the same way. Because the bicep tendons connect the bicep muscles to the shoulder and elbow, stretching the biceps actually lengthens the muscles and tendons.
Bicep tendon ruptures often happen while playing sports, but they can also occur while doing something as normal as rearranging your furniture. Keeping your biceps flexible allows you to do your normal activities with less risk.
Warnings
Static stretching is when you hold a stretch for a significant period of time, such as 30 seconds. Dynamic stretches are performed without pauses; you stretch your muscles by moving them through their range of motion. Static stretching may decrease your sports performance by reducing your muscle strength, speed and power, according to a 2006 story in "Athletic Therapy Today." Dynamic stretching is a better option before sporting events because it warms up the muscles, but does not cause a reduction of strength and power. To modify a biceps stretch so that it is dynamic, move slowly into the stretch, hold for one to two seconds, then slowly move out of the stretch five to 10 times in a row.
References
- Exrx.net: Wall Biceps Stretch
- Cornerll Fitness Centers: Bicep Stretch
- American Council on Exercise: Seated Bent-Knee Biceps Stretch
- "Athletic Therapy Today;" The Argument Against Static Stretching Before Sport and Physical Activity; Mark S. Kovacs, MEd; May 2006 (pdf)
- Sports Science Orthopaedic Clinic: Biceps Rupture: Overview
