Bicep Stretches

Stretching helps avoid injuries while performing vigorous exercises. Here are some simple steps to perform bicep stretches.

Stretching exercises are an important part of any workout program. Stretching the body before and after the workout routine is mandatory, to attain flexibility of the body muscles. They not only help in increasing flexibility of the body muscles, but also reduce the risk of injuries. Stretching exercises are nothing but warm up exercises that should be performed before and after the exercise routine.

Different exercises concentrate on different muscles of the body. Similarly, bicep stretches are those exercises that act on the bicep muscles. They enhance the strength training program and also tone the arm muscles. Given below are some steps to perform these exercises.

Bicep Stretching Exercises

» Exercise #1:

1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Raise your arms such that they are parallel to the floor.
3. Let your palms face in the forward direction.
4. Rotate your arms such that your palms now face to the rear side.
5. Stretch both arms in the backward direction as far as you can.
6. Get back to the original position.

» Exercise #2:

1. Stand near a wall such that your rear end faces towards the surface of the wall.
2. Place your palms close to each other, on the wall.
3. Your fingers should be placed such that they point in the upward direction.
4. Try to place your palms as high as possible.
5. Now, squat down, with your palms still resting on the wall.
6. Hold the position for a few seconds.
7. Get back to the original position.

» Exercise #3:

1. Stand near a wall, with your right side facing the wall.
2. Now, place the palm, inner elbow, and shoulder of your right arm against the surface of the wall.
3. Exhale slowly and try to turn your body around, with the right arm still in contact with the wall’s surface.
4. While turning your body, you can either move your right arm at a higher or lower position on the wall’s surface.

Tricep Stretching Exercises

» Exercise #1:

1. Stand in an upright position with your feet shoulder-width apart.
2. Bend your right arm such that it goes over your head and reaches your spine.
3. Stretch your left arm and try to push your right elbow in the downward direction. You will feel a stretch in your right tricep.
4. Repeat the exercise with your left arm.

» Exercise #2:

1. Stand in an upright position.
2. Raise your right arm, with the elbow slightly bent.
3. Your right arm should reach over to your head, and your right palm should touch your shoulder blade.
4. Lift your left arm and try to reach your back.
5. Try to join both the palms.
6. Hold the position for a few seconds.
7. Repeat the same with your left arm.
8. Ensure that you are comfortable while performing the exercise.
9. In case of any discomfort, stop immediately.

These were some useful bicep stretches that can be performed before and after the workout routine. Make sure you include these exercises in your daily workout regime to reduce the risk of getting injured. It is recommended that you consult a professional trainer before performing these exercises.

Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.