Hi, this is Kiya Knight, exercise scientist and creator of WEightless Worldwide, the evolution of mind body fitness. When you extend your shoulder and your elbow joint, you're stretching your biceps, which is the two part muscle located on the upper inside portion of your arm. So today I wanna show you two exercises that will help you powerfully stretch your biceps, and this will help you avoid injury, and keep the mobility and the strength and the flexibility in your joints for a long time. So for the first exercise, you're gonna stand with your feet shoulder-width distance apart, find a solid foundation through the soles of the feet and bend the knees slightly. Clasp the hands behind the back. You can either leave the palms open, or you can press the palms together, and then gently begin to squeeze the shoulder blades together, opening the chest and moving the shoulder back towards your back body. There's a little trick you can do here to get even deeper, and that's to step your feet even wider apart. Tuck your tailbone and wave up through the center of your body just a couple times in order to crank that stretch in just a little tighter between the shoulder blades. This is gonna feel really amazing, it's also a good heart opening stretch that's gonna hit those biceps as well. The second stretch that I'll show you today is a seated stretch. So come into a seated position on the floor, legs bent, knees pointed toward the sky. Place your hands behind you, fingertips pointed away from your body, and then just gently begin to scooch your bum down away from your hands until you feel a nice stretch through the shoulders, the chest and the biceps. So again, both of these stretches are a great way to maintain mobility, and flexibility in the joints of your shoulders and your elbows, and also to keep the muscles healthy in your arms like the biceps.