Bicep Stretches

Written by Brett Harrop

Updated: 20 April 2022

(Main muscles involved: Biceps Brachii, Brachialis, Coracobrachialis, Brachioradialis)

The following bicep stretches are designed to improve the flexibility of the biceps muscle (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them. To begin with, each stretch should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Generally, you should choose one or two bicep stretches that feel comfortable for you and repeat them 3 times daily. As your flexibility improves, the exercises can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain free.

Bicep Stretches

Bicep Stretch

Begin with your back and neck straight and your arm supported behind you on a bench or table. Gently lower your body, allowing your arm to move further behind you until you feel a mild to moderate stretch pain-free (figure 2). Hold for 15 seconds and repeat 4 times.

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Biceps Self Massage Exercises

The following biceps self massage exercises are designed to improve the flexibility of the biceps muscle and are an excellent addition to the above bicep stretches. You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.

Foam Roller Biceps Release

Place the roller under your biceps (upper arm muscle) as demonstrated (figure 4). Using your arm and legs, slowly move your body side to side allowing the roller to massage your biceps muscle. Breathe normally keeping your arm relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain.

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Find a Physio to Assist with Biceps Stretches

Find a physiotherapist who can assist with bicep stretches and rehabilitation.

Other Exercises

• View Bicep Strengthening Exercises
• View Upper Body Massage Ball Exercises
• View Upper Body Foam Roller Exercises
• View Upper Body Resistance Band Exercises

Physiotherapy Products to Assist with Biceps Stretches and Rehabilitation

To purchase physiotherapy products to assist with biceps stretches click on one of the above links or visit the PhysioAdvisor Shop.

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