5 BICEP STRETCHES TO IMPROVE YOUR WORKOUT ROUTINE
You already know the importance of a post-work stretch. Bicep stretches after a workout are a great way of rounding out your exercise routine. Set aside a few minutes to do a series of
stretches that will improve your flexibility and range of movement. Trust us,
your muscles will thank you for it the next day!
How to stretch your biceps after working out
Some specific types of stretches are focused on your biceps. You know, your guns! This is a part of the body where we all love to gain muscle mass and notice our hard work paying off. To put it simply, your biceps are muscles in the arm between your shoulder and elbow.
Warming up these muscles will help you perform the rest of your exercise with greater ease, and arm stretches can be done either seated or standing.
We’re going to share a few tips for bicep stretches below.
Why we always say it's so important to stretch
We often hear that stretching is a crucial part of any sports activity and is used to stretch muscles out, improve their mobility and increase flexibility.
It may not feel like stretching brings you any closer to your goals, but as well as increasing your range of movement, stretching helps the body to relax and return to its normal state after a workout.
Not convinced? Here’s a list of the main benefits of stretching:
● Improves flexibility
● Improves muscular fitness
● Helps prevent injuries
● Improves quality of life
● Helps to make movements looser and lighter
5 bicep stretches for you to try
Time to stretch those biceps! Find a corner with enough space to stretch, whether at the gym or at home. Next to a wall is ideal. You won’t need any equipment.
While you stretch make sure your breathing is gentle, deliberate and relaxed. Don’t force your body and avoid any sudden movements.
Move with awareness and don’t rush. Now, give these five bicep stretches a try!
1. Standing wall bicep stretch
Press your left palm against a wall, then slowly turn your body away from the wall. You’ll feel the stretch in your chest, shoulder and arm. Hold this position for up to 30 seconds and then repeat on the opposite side.
2. Arms behind back stretch
With this classic bicep stretch, all you have to do is place your arms behind your back, clasp your hands together and stretch your arms out straight out behind you.
3. Seated bicep stretch
Sit on the ground and bend your knees, bringing them in close to your chest. Or, you can keep your legs extended out in front of you on the ground. Rest your hands behind you and lean back onto them, with your fingers facing away from your body. Hold this position for at least 30 seconds.
With this bicep stretch, you’ll be stretching the spine and chest out too.
4. Horizontal arm extensions
If you’re the restless type and prefer active stretches, horizontal arm extensions could be the option for your tight biceps.
Seated or standing, extend your arms out to the side, keeping them parallel to the floor. Turn your thumbs downwards so that your palms are facing backwards. Stay in that position for a few seconds and then move your arms forwards and backwards. It feels good, right?
5. Wrist-rotation stretch
This wrist-rotation stretch might not seem very intense. But trust us, you’ll love the feeling. This gentle exercise helps you strengthen your whole arm.
Extend your arms out to the side and roll your shoulders forward, twisting your thumbs down. Then do the opposite: roll your shoulders backwards twisting your thumbs upwards. The movement should be constant, concentrating on rotating the wrists.
You don’t have to draw the line at these five exercises. There are plenty of other arm stretches you can do, some of them very simple and intuitive, like stretching your right arm across your body, keeping it parallel to your chest, and holding it in place with your left hand, and vice-versa. To take your arm stretches even further, try stretching out your shoulders to relieve tension and improve the quality of your workout.
So, there you have it! Now you can see how beneficial bicep stretches can be in terms of enhancing flexibility and range of motion, so that you can tackle the rest of your workout with greater ease, prevent injury and work towards your peak performance!
Written by: Green Park Content
Any medical advice and views expressed are those of the author; readers should obtain medical advice.
 Fundação Oswaldo Cruz. Exercícios de alongamento e relaxamento. Available at: http://www.fiocruz.br/biosseguranca/Bis/virtual%20tour/hipertextos/up1/exercicios_de_loangamento_e_relaxamento.html
 Healthline. 6 Bicep Stretches to Add to Your Workout. Available at: https://www.healthline.com/health/bicep-stretch
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