Basic Stretching For Biceps

Our human body is made of lots of organs which have their specific uses. All the organs are designed in such a specific way that only they can accomplish their work and it cannot be supplemented by any other organ. Although there are 3 types of organs in the human body which are described below-

First one is the type of organs which are very essential and without which we cannot survive. For example lungs, heart, kidneys etc.

Second one is the type of organs which is known as vestigial organs. Means these types of organs are present in our body but they are not used by our body in any kind. And if doctors remove these organs from the body then also there will not be any effect on the body. In the broad sense we can say that we can live our life in a very comfortable way without these organs. In addition to this in some cases these organs create problems also and doctors advise to remove these organs from the body.

Third one is the type of organs without which we can survive but life will be next to hell in absence of it. These are the organs with the help of which we do our daily or day to day work. These are the organs which we cannot put in type of first one but then also we can’t ignore them.

Arm is the organ which lies in the category of third one. In general Arm is defined as the body part starting from shoulder till palms. But actually according to human anatomy Arm is defined as starting from Shoulders and ending at Elbow joint. Directly coming to Biceps it is a muscle located on the inside of the upper arm. It is a two headed muscle of the arm. It is situated between the shoulder and the elbow. There are lots of flexors in the arm and biceps is one of flexors. As well as it is the most important flexor. Biceps muscle includes two heads, short head and long head. Both heads of the biceps join in the middle upper arm to form a single muscle mass to form a common muscle belly.


The biceps works across three joints. The most important of these functions is to supinate the forearm and flex the elbow. Besides, the long head of biceps prevents the upward displacement of the head of the humerus. In more detail, the actions are, by joint

Proximal radioulnar joint of the elbow – The biceps brachii function as a powerful supinator of the forearm, i.e. it turns the palm upwards. This action, which is aided by the supinator muscle, requires the humeroulnar joint of the elbow to be at least partially flexed. If the humeroulnar joint, is fully extended, supination is then primarily carried out by the supinator muscle. The biceps is a particularly powerful supinator of the forearm due to the distal attachment of the muscle at the radial tuberosity, on the opposite side of the bone from the supinator muscle. When flexed, the biceps effectively pulls the radius back into its neutral supinated position in concert with the supinator muscle.

Humeroulnar joint of the elbow – The biceps brachii also functions as an important flexor of the forearm, particularly when the forearm is supinated. Functionally, this action is performed when lifting an object, such as a bag of groceries or when performing a biceps curl. When the forearm is in pronation (the palm faces the ground), the brachialis, brachioradialis, and supinator function to flex the forearm, with minimal contribution from the biceps brachii. It is also important to note that regardless of forearm position, (supinated, pronated, or neutral) the force exerted by the biceps brachii remains the same; however, the brachioradialis has a much greater change in exertion depending on position than the biceps during concentric contractions. That is, the biceps can only exert so much force, and as forearm position changes, other muscles must compensate.

Glenohumeral joint (shoulder joint) – Several weaker functions occur at the glenohumeral joint. The biceps brachii weakly assists in forward flexion of the shoulder joint (bringing the arm forward and upwards). It may also contribute to abduction (bringing the arm out to the side) when the arm is externally (or laterally) rotated. The short head of the biceps brachii also assists with horizontal adduction (bringing the arm across the body) when the arm is internally (or medially) rotated. Finally, the short head of the biceps brachii, due to its attachment to the scapula (or shoulder blade), assists with stabilization of the shoulder joint when a heavy weight is carried in the arm. The tendon of the long head of the biceps also assists in holding the head of the humerus in the glenoid cavity.

Bicep stretches are a great way to complement your upper-body workout. These stretches can increase flexibility and range of motion, allowing you to move deeper and further with greater ease. As well as, they help to relieve muscle tightness and tension, which is beneficial in preventing injury and improving performance. As you try these stretches, listen to your body so you’re aware of when to back off and when to go deeper. Maintain a smooth, steady, relaxed breath. Don’t lock your elbows or force any positions, and avoid jerky, bouncing, or pushing movements.


1. Standing bicep stretch

To do this stretch: - Interlace your hands at the base of your spine. - Straighten your arms and turn your palms to face down. - Raise your arms up as high as you can. - Hold this position for up to 1 minute.

2. Seated bicep stretch

For this stretch:

- keep your head, neck, and spine in one line.

- Avoid slumping or arching your back. In addition to your biceps, you’ll also feel a stretch in your shoulders and chest.

To do this stretch:

- Sit with bent knees and your feet flat on the floor in front of your hips.

- Place your hands on the floor behind you with your fingers facing away from your body.

- Evenly distribute your weight between your feet, buttocks, and arms.

- Slowly scoot your buttocks forward, toward your feet, without moving your hands.

- Hold this position for up to 30 seconds than return to the starting position and relax for a few moments.

3. Doorway bicep stretch

This doorway stretch is a great way to open up your chest while also stretching your biceps.

To do this stretch:

- Stand in a doorway with your left hand grasping the doorway at waist level.

- Step forward with your left foot, bend your knee, and yield your weight forward.

- Feel the stretch in your arm and shoulder while maintaining a slight bend in your elbow.

- Hold this position for up to 30 seconds than repeat on the opposite side.

4. Wall bicep stretch

This is an easy stretch that you’ll feel in your chest, shoulders, and arms. Experiment with your hand position by moving it higher or lower to see how it affects the stretch.

To do this stretch:

- Press your left palm against a wall or sturdy object.

- Slowly turn your body away from the wall.

- Feel the stretch in your chest, shoulder, and arm.

- Hold this position for up to 30 seconds than repeat on the opposite side.

5. Horizontal arm extensions

Horizontal arm extensions combine active movement with stretching. You can do this stretch while sitting or standing.

To do this stretch:

- Extend your arms out to the side so they’re parallel to the floor.

- Turn your thumbs down so your palms face behind you.

- Hold this position for 30 seconds.

- Pulse your hands back and forth for 30 seconds.

6. Horizontal hand rotations

These hand rotations might not feel like much, but they help to build strength throughout your arm while gently stretching your biceps.

To do this stretch:

- Rotate your shoulders forward by turning your thumbs down.

- Return to the starting position.

- Rotate your shoulders backward by turning your thumbs up.

- Return to the starting position.


Side Effect of Biceps over stretching is defined under the term Bicep Tear or Strain. A bicep tear is a strain or tear in the bicep muscle that can occur in the shoulder or elbow. The tear can be complete (the tendon has torn completely away from the bone) or partial. Bicep tears or strains are classified as grades 1-3 depending upon severity of the injury.


Grade 1 minor injury that involves overstretching the biceps muscle or tendon, typically without a loss of strength or mobility.

Grade 2 — causes moderate tearing in the biceps or tendon with some loss of mobility or strength.

Grade 3 — a complete rupture of the biceps muscle or tendon, may require surgery to repair.


There are a variety of causes for a bicep tear or strain including:

Constant overuse — sports that require repetitive movement on the bicep in the shoulder or elbow can cause a bicep tear or strain.

Acute injury — moving or twisting your elbow in an unfamiliar way can cause a bicep tear or strain, for example, falling on an outstretched arm.


Individuals at risk for a bicep tear or strain include:

- People who participate in sports that require throwing, such as baseball or softball.

- People with poor circulation.

- People with previous shoulder or other upper-arm injuries.

- People who don’t warm up for sporting activities as much as they should.


The most common symptom of a bicep tear or strain is a sudden burst of pain in the upper arm near the shoulder. You could also hear a “popping” sound as the tendon tears. Other signs that you may have torn a bicep tendon can include:

- Weakness in the shoulder.

- Bruising on the upper arm.

- Inability to move or rotate your arm.

- Change in the look of the bicep in the upper arm (it may look popped out).

- Muscle spasms.


Your doctor can diagnose a bicep tear or strain in a full physical exam. Your doctor will ascertain your symptoms and medical history before performing physical tests. In a complete tear, diagnosis is obvious due to the appearance of a bump on the upper arm. Other shoulder conditions, such as rotator cuff injuries, shoulder impingement and shoulder tendinitis, often accompany a bicep tear.

Your doctor may order diagnostic tests, like an x-ray or MRI, to evaluate the severity of the injury and if you have any other conditions.


In most cases, nonsurgical treatments will relieve the symptoms associated with a torn or strained bicep. Nonsurgical treatment options include rest, ice and anti-inflammatory medications.

Other nonsurgical treatments may include:

Physical therapy and rehabilitation — exercises to help improve shoulder flexibility and build shoulder strength, your physical therapist will develop a treatment plan that is customized for you.

Platelet rich plasma (PRP) therapy — helps speed up the recovery process up by injecting concentrated growth factor platelets from your blood back into the affected shoulder. PRP therapy is a newer treatment option for soft tissue injuries.

It is rare for a patient to need surgical treatment for a bicep tear. Candidates for surgery include:

- People who experience chronic cramping or muscle pain in the bicep near the shoulder.

- Ahletes who need to have complete range of motion restored.

- People who have occupations that demand full range of motion in the shoulder.

There are several surgeries your surgeon could recommend to repair bicep tear including:

Bicep tenodesis — bicep tenodesis surgery will anchor the ruptured end of the biceps tendon to the bone with a screw.

Acromioplasty and direct tenodesis — this is a procedure that is more commonly performed on younger patients who have a history of prior shoulder injuries.


Stretching is often recommended after & before a workout to prevent muscle soreness. The evidence is conflicting as to whether stretching really helps reduce muscle soreness. If done consistently stretching will help increase flexibility and improve your range of motion. All of these factors will help to make movements easier so you’re less likely to experience stress or strain. Talk to your healthcare provider before starting any new exercise program, especially if you have any upper-body injuries. If while stretching you develop any lingering pain that goes beyond mild discomfort and doesn’t heal within a few days, discontinue the stretches.



- Stand straight & extend your right arm in front of you.

- Use your other hand to pull fingers of your right arm upwards & downwards.

- Perform it as you are pulling your fingers towards your elbow in upward & downward postion.



- Stand straight holding dumbbells in your hands.

- Now bend your arm & bring them parallel to the ground.

- Twist your wrist to your right & than to your left.

- In one motion you palm should face floor & in other motion it should face roof.



- Stand straight & grab very light weight dumbbell.

- Make sure your arm is straight facing towards floor.

- Now twist your wrist/arm towards your right & left.

- Your arm will also move a bit but that's okay, it's part of the exercise.





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