6 Exercises To Stretch Bicep Muscles And Improve Flexibility


You might be feeling a bit stiffness in your upper arms or you just might feel like adding a bit of flexibility to your biceps, exercises to stretch bicep muscles are always helpful. These stretches help in toning and also strengthening your muscles. They improve blood circulation, help in reducing tightness and stiffness of the muscles and also help in improving motion range. These stretches, if done regularly and in the right way, help in stretching the muscles. You will also be able to reduce the chances of any injury due to strenuous muscles. Thus, include these easy stretches in your daily routine and make the most of your workout schedule.

Here Are 6 Exercises To Stretch Bicep Muscles And Improve Flexibility

1. Seated Bent Knee Stretching

Start the workout by sitting on the mat, as you keep your knees bent. Your feet shall be flat on the ground. You need to keep your palm on floor, just behind you.

Keep your fingers pointed and away from the body. You need to evenly distribute your weight between the arms, seat and your feet. Do not move your hands and slowly slide your bottom a bit forward and towards the feet. You will get a good stretch in the biceps. Do not arch or round the back. You need to have a neutral neck position along with your spine throughout. Stay in this position for at least 30 seconds. You can get back to the start position. You need to repeat at least two times.

Seated Bent Knee Stretching

2. Sleeper Stretch

This stretch helps in improving the internal rotation. It also helps in preventing humerus from slowly sliding a bit forward. This movement shall help in straining the tendon muscles. It will also help in preventing strains and injuries. This stretch can be done by lying down on the side. Your bottom arm shall be just in front. You can bend your elbow. You can use your hand and slowly push down the bottom forearm, till you get a good stretch.

You will be able to workout the back of your shoulder muscles.

Stay in this position for 20 seconds and then repeat.

Sleeper Stretch

3. Doorway Biceps Stretch

Start the workout by standing in the doorway. You will then keep the wrist and your arm on the doorway. It should be at the height of your waist. You will need to hold on gently. Now, you need to take one big step a big forward. Your leg shall be on the same side of the body, as the arm you are stretching. You need to bend the knee and then shift the body weight a bit forward. You will feel a good stretch in the biceps and your shoulders. Stay in this position for around 20 seconds. If you feel uncomfortable, you need to stop in between. Now, slowly release this stretch and repeat at least twice. You need to ensure that you are taking a step forward which will help you in getting a comfortable stretch. Your arm and shoulder muscles should be totally relaxed in the process.

Doorway Biceps Stretch

4. Pec Stretch

For this workout, you will start by standing in the doorway. You need to have your arms extended to the sides and against the way. You need to slowly push your chest a bit forward. You will be squeezing the shoulder blades down and back in this position. Your shoulder blades shall be engaged throughout the process. You will feel a stretch in the chest muscles and biceps during the exercise. Stay in this position for at least 30 seconds. You need to repeat at least three times.

Pec Stretch

5. Wrist Rotating Bicep Stretch

Start by standing on your feet. Keep your hip a little distance apart. You need to raise the arms to your sides. Your arms shall be facing a bit forward. You will then rotate the wrist backward. It is quite similar to the position of pointing the thumbs close to the ground. You can stop, as you get a gentle tension in the biceps.Stay in this position for at least 20 or 30 seconds. Your back should be completely straight. You can relax and repeat the movement for at least two more times.

Wrist Rotating Bicep Stretch

6. Wall Stretch

This exercise helps in comfortably stretching the bicep muscles. Start by placing the inner elbow, palm and shoulder of an arm, just against a wall. As you are able to maintain a contact between the arm and wall, you will be gradually turning away from the wall. You will get a stretch in your biceps and your chest muscles. Stay in this position for at least 20 seconds. You can relax and repeat at least twice more. This stretch is good for the biceps, helps in building flexibility and stability of the muscles.

Wall Stretch