Stretching the biceps

Goal of the exercise:

  • Relief from shoulder pain
  • Stretching the long head of the biceps
Default position
  • Stand up
  • In case your left shoulder hurts from the back side, grab the wrist of the left arm
Phase 1
  • Lightly push your left hand up, your left arm should be bending in the elbow joint
Phase 2
  • Breath in and relax your left hand
  • With exhale rotate your left wrist down and stretch out the left arm
  • Relax and repeat the whole exercise
  • In case your right shoulder hurts, perform the exercise on the side
Exercise video tutorial

Common mistakes

  • The head is turning to the side
  • The spine is not straight and stretched up

How often to exercise

  • Ideally stretch 2-3 times a week, stay in the position for 30-60 seconds
  • Repeat 3-4 times

Videos that might interest you

youtube

Stomach plank - variaton of exercise with extensive movement

youtube

Gentle relief by external shoulder rotation

youtube

Stretching (autoPIR) flexors of the forearm

youtube

Stretching the extensors of the forearm and hand

Related exercises

Stomach plank - variaton of exercise with extensive movement

You will find this variation of plank in Mckenzie methods, yoga, ayurveda and other various asian medicines. This method is…

Gentle relief by external shoulder rotation

Exercise of an external rotation in shoulder is optional especially in case of stiff joint capsule, when you can’t rotate…

Stretching (autoPIR) flexors of the forearm

This exercise is suitable for stretching the flexors of the wrist and fingers. If you will exercise regularly, you will…

Stretching the extensors of the forearm and hand

This exercise is suitable for stretching the extensors in the wrist and fingers. If you will exercise daily, you will…

Stretching the supinator muscles in the forearm

This exercise is about stretching the supinator muscles of the forearm (forearm muscles which supinate the forearm), and will help…

Joint Capsule release - frozen shoulder

During problems in the area of a shoulder joint (frozen shoulder), it’s important to release the joint capsule, that will…

Stretching the forearm pronators

This exercise will stretch the pronators in your forearms (forearm muscles which serve to pronate the hand), and lower the…

Automatic mobilization of the sacroiliac joint - lowering the leg

Goal of the exercise: Mobilization of the sacroiliac joint

Automatic mobilization of the sacroiliac joint - moving knee forward

Goal of the exercise: Mobilization of the sacroiliac joint