Bicep Stretches

Stretching exercises are an important part of a workout program. Stretching the body before and after the workout routine is mandatory to attain flexibility of the body muscles. Stretching exercises not only help to increase the flexibility of the body muscles, but they also reduce the risk of getting injured. Stretching exercises are nothing but warm up exercises that should be performed before and after the exercise routine.

Different stretching exercises concentrate on muscles of different parts of the body. Similarly, bicep stretches are stretching exercises that act on the bicep muscles. These exercises enhance the strength training program and also improve the appearance of arm muscles. Given below are some steps to perform these stretching exercises for the biceps.

Easy Bicep and Tricep Stretches

Bicep Stretching Exercises

Exercise # 1: To perform this bicep stretch, stand with a shoulder-width apart distance between your feet and with your knees bent slightly. Now, raise your arms such that they are parallel to the floor and let your palms face in the forward direction. Next, rotate your arms such that your palms now face to the rear side. Stretch both your arms in the backward direction as far as you can. Get back to the original position and do 5 repetitions.

Exercise # 2: Stand near a wall such that your rear end faces towards the wall surface. Place your palms on the wall surface and see that your hands are placed close to each other. Your fingers should be placed such that they point to the upward direction. Try to place your palms as high as possible. Now, squat down your body with your palms resting on the wall surface. Hold the position for a few seconds and get back to original position. Now, perform 5 repetitions of this stretch.

Exercise # 3: Stand near a wall with your right side facing towards the wall surface. Now, place your palm, inner elbow and shoulder of your right arm against the surface of the wall. Then, slowly exhale and try to turn your body around with the right arm still in contact with the wall surface. While turning your body, you can either move your right arm at a higher or lower position on the wall surface.

Tricep Stretches

Exercise # 1: Stand in an upright position with a shoulder-width apart distance between your feet. Now, bend your right arm such that it goes over your head and reaches down towards your spine. Stretch your left arm and try to push your right elbow in the downward direction. You will feel a stretch in your right tricep. Now, repeat the exercise with your left arm and do 5 repetitions for each side.

Exercise # 2: Stand in an upright position and raise your right arm with a bent in the elbow. Your right arm should reach over to head and your right palm should touch your shoulder blade. Lift your left arm and try to reach your back. Try to join the palms of both the arms and hold the position for a few seconds. Repeat the same with your left arm. Ensure that you try to join your palms in a comfortable manner, else you may get injured.

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