Fitness

What is Bicep Stretch? – Definition, 5 Types of Bicep Stretch, and More

bicep stretch

Bicep Stretch Definition

The Biceps are the muscles placed on the front of the arm it has two origins.

Its long head originates from the supraglenoid tubercle of the scapula, and its short head originates from the coracoid process.

The heads unite to insert into the bicipital process of the radius. It has several functions.

In the shoulder, it performs flexion, internal rotation, and coaptation of the humeral head; in the elbow, he conducts the flexion, and in the forearm, he performs supination.

What are the Types of Bicep Stretches?

We must consider the safety of the bicep stretch before stretching so that we avoid injuries or pains, achieving it is very simple.

It is best to do the stretching at the end of our warm-up so that our cardiovascular system is activated, and thus the blood flow supports us in our extension.

1. Standing Stretch

  • This Stretch is perhaps the simplest, and you can do it anywhere. You have to do the following.
  • Join your hands behind your back and hug each other with your fingers.
  • Then, without separating the union that your fingers form, turn the palms of your hands down and raise them until you feel the tension in your Biceps.
  • Hold the position for 20 to 30 seconds, then react switching from left leg to your right

2. Wall Stretch

  1. This Stretch will be assisted by a wall to stretch the Bicep Muscles.
  2. Place the palm of your hand and inside the elbow and shoulder of one arm against the wall.
  3. Keep the arm in contact with the wall, without separating it, and we must rotate our body in the opposite direction from the wall until we feel the tension in the biceps.

3. Wrist Rotation Stretch

  • We start in a standing position, with our feet waist-high.
  • Then, we raise our arms with the palms facing forward. Now we have to rotate the wrists back as if we wanted the thumbs to point down.
  • We rotate until we feel light pressure on the biceps and hold for twenty seconds.

4. Portal Stretch

  1. In this case, we will help ourselves with a portal (an open door or the door frame).
  2. We must take the portal with the hand of the arm that we want to stretch, at the height of the waist.
  3. Then, we take a long step forward with the leg on the same side that we are pushing.
  4. This moment, we bend the knee and let it receive the weight of the body until we feel that Stretch in the biceps and even in the shoulder.
  5. We hold the position for 20 or 30 seconds and repeat a couple of times for each arm.

5. Seated Stretch

  • Sit on the floor with your knees bent and your feet flat and firm on the floor.
  • Place your palms on the floor behind you with your fingers should be pointing away from your body.
  • Keeping your hands in place, slowly slide your feet, buttocks, and arms.
  • Without moving your hands, slide your glutes forward, towards your feet, until you feel a little pressure on your biceps.

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