Your biceps are made up of the biceps brachii, brachialis, coracobrachialis and brachioradialis. Stretches for these muscles will improve flexibility. They can also help prevent injury by ensuring the muscles can work through their full range of movement. You can perform a range of stretches using a variety of equipment; however, if you have an arm injury, you should talk to your doctor or physiotherapist before doing any stretches.
Table Stretch
Stand with your back to a table or bench and place your hands on the table, palms up. Keep your arms straight and slowly lower your body until you feel a gentle pull through your biceps. Hold the stretch for about 15 seconds, relax and repeat four times.
Floor Stretch
Lie face down on the floor with one arm straight along the floor above your head. Twist your arm so your palm is facing upward and your thumb is on the outside. Gently turn your body away from the outstretched arm, lifting the opposite side of your body slightly off the floor. In this position, make sure your outstretched arm and shoulder remain in contact with the floor. Hold this stretch for 15 seconds, relax your body back down to the floor and repeat four times on both arms.
Wall Stretch
This is an easy stretch for the biceps and the only equipment you need is a wall. Stand facing the wall and place your arm along the wall behind you at shoulder height. Make sure your palm is flat against the wall and your forearm, elbow and upper arm are in contact with it. As you exhale, slowly turn away from the wall and your outstretched arm. You will feel a stretch across your chest and biceps. Move the arm slightly higher and then slightly lower to make sure you stretch all the different muscles that make up your biceps.
No Equipment
For this stretch, you don't need any equipment at all, so you can do it anytime, anywhere. Stand up straight with your feet hip-width apart and your shoulders relaxed and even. Raise your arms out to the sides at shoulder height and turn your arms so your palms are facing back behind you. Stretch your arms as hard as you can in both directions and hold for 30 seconds. Make sure you keep breathing throughout this exercise to keep your muscles relaxed.
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