Stretching exercises are very effective in maintaining muscle flexibility and mobility. If you want to use your biceps during exercise, don't forget to stretch your biceps before and after your workout. This article describes some moves to stretch the biceps in a safe and comfortable way. You are free to choose and arrange the movements you like to keep your biceps flexible and functioning properly.
Step
Method 1 of 10: Swing or twist the arm
Step 1. This is one way to do dynamic stretches to flex your biceps before exercising
Stand up straight and relax, extending your arms out to the sides parallel to the floor. Rotate your arms by making several vertical circles using both arms at the same time. Then, straighten your arms in front of you at shoulder level with your palms facing down. Swing your arms back and forth a few times.
Dynamic stretching is very effective at flexing muscles before warming up for a workout. Static stretching is more suitable for flexing muscles that have been used during exercise, such as when training with weights
Method 2 of 10: Pull your arms back at shoulder height
Step 1. This exercise is useful for stretching the biceps after exercise and requires no equipment
Stand straight with your feet shoulder-width apart. Extend your arms out to the sides at shoulder height with your palms facing the floor. Bring your arms back as far back as you can afford while rotating your arms so that your thumbs point downwards, then hold this posture for 20 seconds. Do this movement 3 times.
You can do this before your workout to keep your biceps from stiffening, but just hold it for 3-5 seconds instead of 20
Method 3 of 10: Interlace your fingers on your lower back and lift your arms as much as you can
Step 1. You just need to use both your palms and arms to do this stretch
Interlace your fingers on your lower back while standing straight. Bring your palms close to your buttocks, then slowly straighten your elbows. Raise your arms as high as you can until your biceps are comfortably stretched, then hold this posture for 1 minute.
You can do this movement 3 times or practice other stretches. Choose the moves you like
Method 4 of 10: Pull the arms back using the door frame
Step 1. This biceps stretch uses the door frame as an aid
Stand under the door frame and take one step forward. Straighten one arm (eg right arm) back at shoulder height, then hook the fingers of your right hand on the door frame. Step both feet to the right so that the right arm is pulled back until the biceps are comfortably stretched. Hold this posture for at least 10 seconds, then do the same movement to stretch the left bicep.
- Lower your palms to stretch the outer biceps. Raise your palms to stretch the inner biceps.
- In addition to the frame, you can use the pole as a tool.
Method 5 of 10: Press your arm against the wall
Step 1. This is another way to stretch your biceps using an assistive device
Stand facing a wall, then place one palm (eg right hand) on the wall at shoulder height. Press your right shoulder against the wall while turning 90° slowly until your right bicep is comfortably stretched. Hold this posture for 30 seconds. Do the same movement to stretch the left bicep.
Try moving your palms up or down until you find a hand position where your biceps are optimally stretched
Method 6 of 10: Using wall corners
Step 1. This step is useful for stretching both biceps at the same time
Stand facing the corner of the wall. Extend your arms out to the sides at shoulder height, then place your palms on the wall to your left and right. Move closer to the angle until the biceps are comfortably stretched. Hold this posture for about 30 seconds. Do this movement 2-3 times.
Try moving your palms up or down until you find a hand position where your biceps are optimally stretched
Method 7 of 10: While sitting on the floor
Step 1. This is the easiest way to stretch your biceps that can be done anywhere
Sit on the floor with your knees bent and your feet on the floor. Place your palms on the floor directly under your shoulders with your fingers facing back and straightening your elbows. Slowly advance your buttocks little by little until your biceps are comfortably stretched. Hold this posture for about 15 seconds.
You can use a yoga mat, towel, or blanket as a base when sitting on the floor
Method 8 of 10: Hanging on a pull up bar
Step 1. The pull-up bar is very useful for stretching the upper body
Hold the pull-up bar firmly with your palms facing forward just above your shoulders. Hang on the bar while straightening your elbows for about 1 minute. Do this movement 3 times so that the biceps muscle has optimal stretch.
- If the pull-up bar is too high, stand on a chair, bench, or step to practice the step.
- In addition to the pull-up bar, you can use other tools, such as monkey bars in the park.
Method 9 of 10: While kneeling on one leg
Step 1. This exercise requires an assistive device with a horizontal surface, such as a work table or dining table
Stand with your back to the table, then place the backs of your hands on the table so that your palms are facing up. Slowly lower one knee to the floor or perform a lunge, then hold this posture for 30 seconds.
- If you want to kneel on one leg, move your right leg forward, bend your right knee, then slowly lower your left knee to the floor.
- In addition to kneeling on one leg, do squats as you lower your body slowly until your biceps are comfortably stretched.
Method 10 out of 10: Don't push yourself when you stretch
Step 1. Overstretching can cause the muscle to tear
Make sure you stretch your biceps as much as you can to still feel comfortable. Don't push yourself so that your muscles are sore so you don't hurt yourself.
