Any exercise program that includes training the biceps must also include stretching them. Stretching your biceps can prevent injuries that would sideline your strength training plan. The best biceps stretch will isolate the muscle with your arm in a straight and slightly angled position. Stretching your biceps after every training session will improve your flexibility and range of motion making your performance in your strength training routine even better.
Biceps
The muscle on the top side of your upper arm is your biceps. Technically known as the biceps brachii, it works as you bend your arm, for example when picking up a child, and runs from your shoulder to just past your elbow. While many people know how to train this muscle, with a biceps curl, stretching it is often overlooked.
Stretching Fundamentals
The rules for stretching your biceps are the same as for other muscles. Warm up thoroughly before attempting any stretching. Never stretch cold muscles, as this can result in injury. Stretch to the point where you feel a gentle tug or pull in the center of your muscle. Do not stretch so far that you feel pain. Hold stretch for 30 seconds and repeat them two to three times. Avoid bouncing when you are in a stretching position.
Seated Biceps Stretch
The best way to stretch your biceps in a seated position is with your hands on the floor behind you. Sit with your legs bent and your feet flat on the floor. Place your hands behind your rear end with your fingers pointing away from you. Initially, your elbows should be slightly bent. Straighten your arms as you slide your rear end forward, increasing the angle formed by your arms and your torso.
Standing Biceps Stretch
If you prefer to stretch in a standing position, the best biceps stretch requires use of a wall . Stand with your palm pointing toward the ceiling and your fingers touching the wall. Move closer to the wall as your place your palm on it, pointing your fingers toward the ground. Keep your elbow straight as you try to get your entire palm flat on the wall. Bend your knees a little to increase the stretch in your biceps.
