The biceps are muscles that run down the front of the upper arms and are involved with elbow inflexion and forearm supination. Elbow inflexion is the bending of your arm to move your forearm up toward your shoulder. Supination is the action of moving your arm from a palms-down to palms-up position. Stretching the biceps can be done almost anywhere and doesn’t require expensive equipment.
Kneeling Stretch
For comfort, perform this stretch on a carpeted floor or an exercise mat. Start this stretch by getting on your hands and knees with your hands directly below your shoulders and your palms flat on the floor. Rotate your hands so that your fingers point back toward your knees and your wrists are facing forward. Slowly push against your wrist and lean forward as far as you can until your comfort level is challenged. Hold this position for four seconds and return to the starting position. Repeat for the desired number of times.
Seated Biceps Stretch
To perform this stretch, sit on the floor or a mat, bend your knees and place your feet flat. Position your arms behind you and place your palms flat on the floor with your fingers pointing away from you. Adjust your position so that your arms are supporting a slight backward lean of your torso and your weight is evenly distributed between your hands, buttocks and feet. While keeping your back straight and your head in alignment with your spine, breathe out, keep your hands in position and slowly slide your buttocks toward your feet. Continue sliding forward until the tension of the stretch challenges your comfort level. Hold this position for 15 seconds, breathe in and return to the starting position. Repeat for the desired number of times. Concentrate on keeping your back and spine straight throughout the stretch.
One-arm Wall Stretch
As long as you have access to a blank wall, this stretch can be done anywhere. Start by standing perpendicular to a wall and position your right arm, shoulder high, against the wall behind you. Your right shoulder, the inside of your elbow and your palm should be touching the wall. While keeping your arm in this position, breathe out and slowly turn away from the wall until you feel the tension of the stretch in your upper-arm muscles. Hold the stretch for 10 seconds, breathe in and return to the starting position. Repeat for a total of 10 times and switch arms.
Two-arm Wall Stretch
Stand arm's length away from a wall with your back toward the wall. Move both arms behind your back and place your palms flat against the wall as high as possible. Keep your hands as close together as you can with your fingers pointing upward. While keeping your hands in place, bend your knees and slowly lower your body into a squatting position with your hips moving in toward the wall. Hold this position for 15 seconds and return to the starting position. Repeat for the desired number of times.
